5.18.16 Training Sessions (4)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Tables + 20 sec Shoulder Extension Stretch following tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squat Combo
3×5 One-Arm KB Bottoms-up Press, climbing
3x(3-5) Strict Pull-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
EMOM x 20
Odd: 10x Sandbag “Bear Hug” Squats (to full depth)
Even: 12x Fat-Grip DB Push Press (no jumping jacks)
Then:
2:00 minute KB Farmer’s Hold, AHAP
Every 10s perform a KB Deadlift
Rest fully, repeat
Then:
Cool Down with 3x(15/15) Shoulder Bridges

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Tables + 20 sec Bicep Stretch following tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squat Combo
3×5 One-Arm KB Bottoms-up Press, climbing
3x(3-5) Strict Pull-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×6, Wide-grip Paused (2 sec) bench, across
Then:
3x(15-20s) Heavy Support Bench Press @ 150%
Then:
“Run the Rack” DB Rows, off bench
4 Descending DBs. Do one side all the way through before the other.
Then :
4×20 Fat Bar Curls
4×20 Skull Crushers (same weight)
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
30x German Arm Swings
2×5 Band Tears
2×5 Banded OHS
15m Lunge + Hip Hinge Stretch
2×5 Tables + 20s Shoulder Extension Stretch after each set
2×5 Overgrip Dislocates, narrow hands on second set
2×5 Undergrip Dislocates, narrow hands on second set
3×5 Strict Toes-to-Bar (legs straight)
2×10 Bar Taps
Then:
4×8 Tempo Ring Dips @ 4010 tempo (turn the rings out at top) or M.E. Dip Support (hands turned out)
Then:
2x Muscle Snatch + 2x OHS + 2x HH Snatch (full catch)
3 sets to warm-up
Then:
Max for day Power Snatch + 2x OHS + HH Snatch – 15 minutes
Then:
20 Calories, any machine +
30x Burpees +
40x DB Snatches @ 45/30 +
50x Toes-to-Bar +
100′ (5×20′ laps) OH Plate Lunge @ 45/25 
15′ time cap
Then:
Cool Down

 

REGIONAL PREP, Off-Season 1 (De-Load)
T-Spine Mobility
Then:
30x German Arm Swings
2×5 Band Tears
2×5 Banded OHS
15m Lunge + Hip Hinge Stretch
2×5 Tables + 20s Shoulder Extension Stretch after each set
2×5 Overgrip Dislocates, narrow hands on second set
2×5 Undergrip Dislocates, narrow hands on second set
3×5 Strict Toes-to-Bar (legs straight)
2×10 Bar Taps
Then:
3x(3-5) False-Grip Ring Pull-ups (internally rotate at the bottom)
Then:
4×8 Tempo Ring Dips @ 4010 tempo (turn rings out at top). Do a Strict Muscle-up to get into dip position.
Then:
3x TnG Power Cleans + Split Jerk 
4 sets, climbing. Stay fast and sharp.
Then:
EMOM x 12
5x Strict HSPUs + 
7x Sideways Toes-to-Bar (i.e hold the bar vertically) 
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Stay upright. Sweat deep.

Stay upright. Sweat deep. This will light your erectors up as the reps progress. 

Joey fighting every urge he has to put the bells down prematurely.

Joey fighting every urge he has to put the bells down prematurely.

Shoulder Bridges. Hello posterior chain.

Shoulder Bridges. Hello posterior chain.