5.16.16 Training Sessions (4)

 

GENERAL PREPARATION
MOVEMENT PREP:
10x Balancing Leg Swings
5/5 Hip Airplanes (hold onto something if you must)
15m Lunge + Hip Hinge Stretch
15m Lunge + Spider Stretch, hold for 3 sec
3×5 KBS/Goblet Squats, climbing
2×10 (5 each) Cossack Squats
2×5 Push-ups
3x(3-5) Neutral-Grip Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
5×5 DB Hang Squat Cleans, climbing (final two sets should be tough)
Then:
KB Mountain
5-10-15-10-5
KB Headcutter + KBS + Push-up
2 sets, one light, one heavier
Males set 1 @ 40, set 2 @ 50
Females set 1 @ 30, set 2 @ 40
18 minute cap t0 get both sets done.
Then:
4×20/10 Plank Hollows
Rest 2:00, repeat once
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
5/5 Hip Airplanes (hold onto something if you must)
15m Lunge + Hip Hinge Stretch
15m Lunge + Spider Stretch
3×5 KBS/Goblet Squats, climbing
2×10 (5 each) Cossack Squats
2×5 Push-ups
3x(3-5) Neutral-Grip Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
2x (1-6) Ring Push-ups (turn rings out at top)
Then:
3x Strict Press +
2x Push Press
2 sets
Then:
4×5 BB Strict Press, climbing
Then:
3×10 BB Bent-Over Rows, AHAP (no momentum)
Then:
5x(20/10) Hollow Body Holds or Bent Hollow Body Holds
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge + Pistol Combo
3×10 (5 each) Cossack Squats
3×5 KBS/Goblet Squats
3×5 DB SOTS Press
3x(5-8) False-Grip Ring Rows
5x (20/10) Hollow Body Holds, as a group
Then:
Snatch BB Complex @ 45/35
Then:
5×3 TnG Power Clean and Jerks, climbing
Then, waith 80% your final weight 1xM.E. Power Clean and Jerks
Then:
2×15′ Rope Climbs +
20x Pistols +
40x Double-Unders
15′ AMRAP
Then:
Cool Down

 

REGIONAL PREP, Off-Season 1 (De-load)
T-Spine Mobility
Then:
Multi-Directional Shoulder Warm-up, use tubing
10x Dowel Shoulder Extension only (strive for 180 deg)
10x Tables, followed by Shoulder Extension Stretch for 1:00 in and out
15m Lunge + Hip Hinge + Pistol Combo
3×10 (5 each) Cossack Squats
3×5 KBS/Goblet Squats
3×5 DB SOTS Press
3×3 False-Grip Ring Pull-ups (internally rotate in bottom)
Then:
Snatch BB Complex @ 45/35
Then:
5×3 TnG Power Snatch
Then, with 80% your final weight 1xM.E. TnG Power Snatch
Then:
5x (20/10) Hollow Body Holds
Then, later…
WORKOUT 2:
DO NOT JUST JUMP INTO THIS ONE! Do all the shoulder work from previous session to warm-up
Then:
5x(2-3) German Arm Hangs (aka skin-the-cats). Do assisted if necessary, meaning feet make contact with floor in bottom position
Then:
2×15′ Rope Climbs +
20 Calorie Row+
40x Double-Unders
15′ AMRAP
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Inna explaining the Hollow Planks.

Inna explaining the Hollow Planks.

Turn the hands out at the top to better recruit and train the brachialis muscle in the forearm.

Turn the hands out at the top of the push-up to better recruit and train the brachialis muscle in the forearm.

Naomi on the catch.

Naomi on the catch.