5.6.16 Training Sessions (4)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
15m Lunge + Hip Hinge Stretch, slow
5/5 Hip Airplanes
3×5 KBS/Goblet Squat Combo, climbing
Then:
10x Push-ups +
7x Jump Squats +
5x Tuck Jumps +
3x Pull-ups
3 sets to “warm-up”
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10x KBS @ 70/50 + 20x KB Toe Taps
10 rounds (100 total KBS)
8 minute time cap
Then:
5x Strict Pull-up (any grips) +
5x KB Bottoms-up Press, AHAP +
30s Mountain Climber + 
30s FLR
5 rounds
Then:
KB/DB Farmer’s Carry + BB Grip Roll-ups
60m/30 reps, 60m/25 reps, 60m/20 reps, 60m/15 reps
Then:
Cool Down Rice Bucket Work

 

 

STRENGTH
WARM-UP:
Throw Medicine Balls, various
Then:
15m Lunge + Hip Hinge Stretch
5/5 Hip Airplanes
3×5 KBS/Goblet Squat Combo, climbing
Then:
10x Push-ups +
7x Jump Squats +
5x Tuck Jumps +
3x Pull-ups
3 sets to “warm-up”
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3×4 (each) DB Single-Leg Deadlifts
Then:
BB Mountain
5-10-15-10-5
Deadlift + Front Squat + Push Press
Then:
Fat-Grip DB Mountain
5-10-15-10-5|
Deadlift + Front Squats + Push Press
Then:
“Play” with Swiss Ball Prone Hovers – 5 minutes
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold
5/5x Hip Airplanes (hold onto something if you need to)
3×5 KBS/Goblet Squat Combo, climbing
3x (3-5x Strict Pull-ups + 10x Bar Taps) 
Then:
5-8 minutes to review and practice Kipping/Butterfly Pull-ups
Then:
WORKOUT:
2x Muscle Snatches + 2x OHS + 2x Drop Snatches (hold the second catch for 5-10 sec)
3 sets climbing, but light
Then:
Power Snatch + High Hang Snatch (full catch) + OHS
5 sets, climbing to your heaviest single complex
Then:
Against of a 25 minute clock in teams of two…
125 Calorie Row/100 Calorie AA Bike +
50x Power Cleans @ 135/95 
Max reps Pull-ups for the balance of the 25 minutes
Then:
Cool Down

 

 

REGIONAL PREP, Off-Season 1
MOVEMENT PREP:
Jog 700m
Then:
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
15m Lunge + Spider Stretch + Cossack Squat Combo
15m Inchworm Hollows, 3 sec hold
5/5x Hip Airplanes
3×5 KBS/Goblet Squat Combo, climbing
3×3 Pull-up + Pull0ver
3×10 Ring Taps, BIG!
Play with strict ring muscle-ups
Then:
WORKOUT:
Snatch BB Complex @ 45/35
Then:
Work up to at least 70% of your best Full Snatch – 10 minutes
Then:
EMOM x 10
Full Snatch, athlete chooses load (should be over 70%). The focus is on speed and precision. Increase the load a few times over the course of EMOM. 
Then:
With a continuously running clock:
0:00 – 10:00 
750m Row +
10x Ring Muscle-ups +
40x Wall Wall @ 20/14
Then:
10:00 – 20:00
40/30 Calories on AA Bike +
15x C2B Pull-ups +
35x Wall Ball @ 20/14 +
Then:
20:00 – 30:00 
900m Run (Harley and back + 1 hill) +
20x Pull-ups +
30x Wall Ball @ 20/14
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

The all-important hinge.

The all-important hinge.

Devon in her happy place. 30s sometimes feels like an eternity.

Devon in her happy place. 30s sometimes feels like an eternity.

Elizabeth showing fine form on the KB Bottoms-up Press.

Elizabeth showing fine form on the KB Bottoms-up Press.

Got wrist pain when your hands are on the floor? No problem. A couple heavy Kbs or parallettes help keep the wrist neutral can can often alleviate pain.

Got wrist pain when your hands are on the floor? No problem. A couple heavy KBs or parallettes help keep the wrists neutral and often alleviate pain.