5.11.16 Training Sessions (4)

 

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
Then:
10x Balancing Leg Swings
5/5 Hip Airplanes
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squat Combo
3×5 DB SOTS Press
3x (3-5) Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
KB Complex:
10x Halos, each
10x ATW, each
10x (5 each) Figure 8’s
10x Goblet Squats
10x Snatch, each
10x (5 each) KB Windmill
2x TGU
One set light, one set heavier
Then:
6x (3 each) TGU, athlete chooses load +
9x Strict Toes-to-Bar +
12x (6 each) KB Snatch 
100m Sprint (50 out, 50 back)
30 minute AMRAP
Then:
Cool Down

 

STRENGTH
WARM-UP:
Jog 400m
Then:
10x Balancing Leg Swings
5/5 Hip Airplanes
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squat Combo
3×5 DB SOTS Press
3x (3-5) Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
2x (7-5-3) Front Squat Waves
Make the second wave more challenging
Then:
5×5 Pendlay Rows, AHAP (no momentum)
Then:
4×5 Tempo BB Curls @ 5050
Then:
Cool Down with Stir-the-pots

 

 

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
5/5 Hip Airplanes
15m Lunge + Spider + Cossack Squat Combo
15m Inchworm Hollows, 3 sec hold
3×5 DB SOTS Press
2×3 KB Windmills
2x(3-5) Strict Pull-ups + 10x Bar Taps
Then:
4x(6-8) Tempo Ring Dips @ 4010 (turn out at the top) 
Then:
In teams of 3…
30x Rope Climbs (2:2:2), AFAP (10 each player) 
Then:
25 minute AMRAP
6x (3 each) TGU +
9x Pull-ups +
12x (6 each arm) KB Snatches +
80′ Prowler Push, light and fast
Then:
Cool Down

 

 

REGIONAL PREP, Off-Season 1
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
10x Half-Bridges
5/5 Hip Airplanes
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, hold for 3 sec
2×10 KBS
3×5 DB SOTS Press
2xM.E. Free-Standing Shoulder Taps or against wall (facing out)
Then:
EMOM x 10
5x HSPU + 1x Legless Rope Climb (when/if your arms fail use your legs)
Then:
2x Muscle Clean + 2x Front Squat + 2x Strict Press + 1x Split Jerk
3 sets to warm-up, say light but climbing
Then:
5×1 3-Position Clean (HH, Above Knee, Floating below knee) + Split Jerk (after all three cleans), climbing
Start @ 60% of pervious 1RM Clean and Jerk
Then, later…
WORKOUT 2:
Similar warm-up as above
Then:
30 minute AMRAP
6x (3 each) TGU +
9x C2B Pull-ups +
12x (6 each arm) KB Snatches +
80′ Prowler Push, light and fast
Then:
Cool Down

 

COACH’S COMMENT
N/A

 

PHOTOS

Lock in for the Penally Rows. There's should be no movement in the trunk and all the tension should be in the posterior chain. Pull without momentum.

Lock in for the Pendlay Rows. There should be no movement in the trunk and all the tension should be in the posterior chain. Pull without momentum.

There is a fairly steep learning curve for the KB Snatch. Cueing is everything. To ensure the hips are use effectively the Kettlebell should make it's way back behind the hips on the downward portion of the movement. This primes the hips to accelerate the load.

There’s a fairly steep learning curve for the KB Snatch. Cueing is everything. To ensure the hips are used effectively the Kettlebell should make it’s way back behind the hips on the downward portion of the movement. This primes the hips to accelerate the load up and through. As much as it looks like an arm exercise, it’s anything but.

Corinne with her eye on the prize.

Corinne with her eye on the prize.

Want to make Windmills harder. Try to touch the foot underneath the bell. Henry showing great mobility.

Want to make Windmills harder? Try to touch the foot underneath the bell. Henry showing great mobility.