5.13.16 Training Sessions (3)

 

GENERAL PREPARATION/STRENGTH
WARM-UP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squats, climbing
3×5 DB SOTS Press
2×5 Burpees
3x(3-5x) Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Quick “Death By” Burpees
Against a 5:00 clock
First 30 sec do 1x Burpee
Add one rep every 30 sec. Final set will be 10 reps in 30 sec. 
Then:
250m Row/Ski Erg OR  15/12 Calorie AA Bike Sprint +
10x Whipsmash, explosive singles +
60s rest
7 rounds
Then:
50x DB Z-Press, partition work as you see fit, each rep should be perfect
Men use 2x(25-30#), Woman use 2x(10-20#)
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
5/5 Hip Airplanes
15m Lunge + Hip Hinge + Pistol Combo, slow
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squat Combo
3×5 DB SOTS Press, prioritize vertical press over squat depth
3x(3-5 Strict Pull-ups + 10x Bar Taps)
Then:
WORKOUT:
EMOM x 10 (for quality)
Odd: 12-16x Shoulder Taps, facing out
Even: 12x Alternating Pistols
Then:
Snatch BB Complex @ 45/35
Then:
5×5 BB SOTS Press, climbing (final two sets should be very challenging but CLEAN), from rack
Then:
200m Sandbag Shuttle @ 60/40 +
7x Power Snatches (athlete chooses load) +
7x OHS, same load
4 rounds, not for time
Then:
Cool Down

 

REGIONAL PREP, Off-Season 1
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
5/5 Hip Airplanes
15m Lunge + Hip Hinge + Pistol Combo, slow
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squat Combo
3×5 DB SOTS Press, prioritize vertical press over squat depth
3×3 Skin-the-Cats in rings, go for a big stretch
3×10 Ring Taps, stay connected and try to get horizontal in the back position without breaking position.
Play with Strict Muscle-ups – 3-4 minutes (try to get 2-3 reps)
Then:
WORKOUT:
EMOM x 10 (for quality)
Odd: 3-5x Kipping Muscle-ups
Even: 3-5x Medicine Ball Clean over Shoulder @ 100/80
Then:
Snatch BB Complex @ 45/35
Then:
5×5 BB SOTS Press, climbing (final two sets should be very challenging)
Then:
2016 Regional Workout Event #4
28x Pistols +
15x Power Cleans @ 115/80
4 rounds, 10 minute time cap
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

If you have the flexibility in your hips do the Z-Press with the legs together.

If you have the flexibility in your hips do the Z-Press with the legs together.

If you have the flexibility in your hips do the Z-Press with the legs together.

Whatever position you choose fight for a neutral spine as you press.

When you complete 50 reps you're done...literally.

When you complete 50 reps you’re done…literally.