5.9.16 Training Sessions (4)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
5/5 Hip Airplanes
15m Lunge + Hip Hinge Stretch
15m Lunge  + 15m Broad Jump
2×5 Band Tears
2×10 Dislocates
3×5 DB SOTS Press
3×5 Burpee
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
4x15m Walking KB Bottoms-up Press, AHAP
Then:
E2M for 6:00 minutes
0:00 – 2:00: 300m Sprint
2:00 – 4:00: 30m Burpee/Broad Jump
4:00 – 6:00: 25x KBS @ 50/40
5 rounds (30 minutes total)
Then:
Cool Down

 

 

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
5/5 Hip Airplanes
15m Lunge + Hip Hinge Stretch
15m Lunge  + 15m Broad Jump
2×5 Band Tears
2×10 Dislocates
3×5 DB SOTS Press
3×5 Burpee
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5×6 Dead-Stop Deadlifts, climbing
Then:
Biceps Opener, 2 sets of 5/5
Then:
2x (1-6) Dip Ladders
Then:
Cool Down with Powell Raises, timer permitting

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
5/5x Hip Airplanes
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squat Combo
3×5 DB SOTS Press
3x (3-5x Strict Pull-ups + 10x Bar Taps)
Then:
WORKOUT:
Gymnastics Conditioning:
10x UB Toes-to-Bar +
30 sec rest
Max sets
When you fail to do 10 UB reps…
7x UB Toes-to-Bar +
30 sec rest
Max Sets
When you fail to do 7 UB reps…
5x M.E. Toes-to-Bar +
15 sec rest
Max Sets
When you fail to do 5 UB reps you’re done. Stop if you get to 10×5. 
Then:
4×3 BB Thrusters, climbing (from rack)
Then:
4:00 M.E. Air Assault Bike (for calories)
3:00 M.E. DB Snatches @ 70/45 (5:5)
2:00 M.E. Double-Unders
3:00 M.E. DB Snatches (5:5)
4:00 M.E. Air Assault Bike 
16 minutes total time
Then:
Cool Down

 

 

 

REGIONAL PREP, Off-Season 1
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
5/5x Hip Airplanes
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squat Combo
3×5 DB SOTS Press
3x (5x Strict Pull-ups + 10x Bar Taps)
Then:
WORKOUT 1:
Gymnastics Conditioning:
15x UB Toes-to-Bar +
30 sec rest
Max sets
When you fail to do 15 reps…
10x UB Toes-to-Bar +
30 sec rest
Max Sets
When you fail to do 10 reps…
5x M.E. Toes-to-Bar +
15 sec rest
Max Sets
When you fail you’re done
Then:
Snatch BB Complex @ 45/35
Then:
5×1 Three-Position Snatch (HH, above knee, floating below knee)
Start at 60% of best snatch from two weeks ago and climb
Then:
3x (3-2-1) Back Squat Waves
Final wave should SUCK!
Then, later:
WORKOUT 2:
Similar warm-up as above.
Then:
4:00 M.E. Air Assault Bike (for calories)
3:00 M.E. Muscle-ups
2:00 M.E. Double-Unders
3:00 M.E. Muscle-ups
4:00 M.E. Air Assault Bike 
16 minutes total time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

The DB SOTS Press, a new staple in our warm-up. I like it for several reason, but the biggest reason is it shows athlete's their deficit.  Feeling a deficit is much more powerful than being told you have one with no tangible evidence.

The DB SOTS Press, a new staple in our warm-up. I like it for several reason, but the biggest reason is it shows athlete’s their deficit. Feeling a deficit is much more powerful than being told you have one with no tangible evidence.

Walking KB Bottoms-up Press.

Walking KB Bottoms-up Press.

Dead-Stop is how I prefer to train low rep deadlifts. Forcing the athlete to overcome the inertia of the barbell each reps is no transferrable to a max effort attempt.

Dead-Stop is how I prefer to train low rep deadlifts. Forcing the athlete to overcome the inertia of the barbell each reps is no transferrable to a max effort attempt.

Cover 30m as quickly as possible.

Cover 30m as quickly as possible.

Biceps Opener.

Biceps Opener.