5.20.16 Training Sessions (4)

 

GENERAL PREPRATION
MOVEMENT PREP:
10x Balancing Leg Swings
10/10x Hip Circles
5/5 Hip Airplanes
10x Tables + 20s Shoulder Extension Stretch
2×5 Band Tears
2×10 Dislocates, one set overhand, one set underhand
15m Lunge + Hip Hinge Stretch
3×5 Goblet Squats, climbing
2×5 Burpees
2×5 Explosive Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Mini-Circuit #1
8x Ball Slam @ 30# +
6x Ball Slam @ 40# +
3x Ball Slam @ 50# +
30s ALL-OUT Ski Erg +
60s Rest
4 sets
Then:
Mini-Circuit #2
5x DB Man-Makers @ 2×20 +
3x DB Man-Makers @ 2×30 +
2x DB Man-Makers @ 2×45 +
30s ALL-OUT AA Bike +
60s Rest
4 sets
Then:
3:00 Cumulative Bent-Body Hold
Each time you need to stop do 12x Push-ups
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
10/10x Hip Circles
5/5 Hip Airplanes
10x Tables + 20s Shoulder Extension Stretch
2×5 Band Tears
2×10 Dislocates, one set overhand, one set underhand
15m Lunge + Hip Hinge Stretch
3×5 Goblet Squats, climbing
2×5 Burpees
2×5 Explosive Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
BB Complex
Deadlift + 
B.O.R. +
Front Squats +
Strict/Push Press +
Back Squat +
Neutral-Grip Pull-ups
One set of 6 reps @ 45/35 +
One set of 6 reps @ 65/55 +
One set of 4 reps @ 95/75
Then:
6×2 Paused (2 sec) Front Squats, climbing
Then:
10-Minute Z-Press Challenge
6 reps every 30s for 10 minutes
Then:
Cool Down

 

 

COMPETITIVE FITNESS
T-Spine Mobility
30x German Arm Swings
10/10x Hip Circles
5/5 Hip Airplanes (hold onto something if you must)
2×5 Band Tears
2×10 Dislocates, one set overhand, one set underhand
15m Lunge + Spider + Cossack Squat Combo, slow
3×5 KBS/Goblet Squat Combo
3×5 DB SOTS Press
2×5 Tuck Jumps
3x(6-8) False Grip Rows
Then:
BB Complex, clean grip
Deadlift +
Bent-Over Row +
Front Squat +
Push Press +
Back Squat +
Strict HSPU
Set one – 8 reps each @ 65/55
Set two – 6 reps each @ 95/75
Set three – 3 reps each @ 115/95
Then:
700m Run +
30x Thrusters @ 115/85 +
700m Run
Then:
3:00 Cumulative Bent-Body Hold
Every time you stop do 1x Legless Rope Climb
Then:
Cool Down

 

 

REGIONAL PREP, Off-Season 1 (De-Load)
T-Spine Mobility
30x German Arm Swings
10/10x Hip Circles
5/5 Hip Airplanes (hold onto something if you must)
2×5 Band Tears
2×10 Dislocates, one set overhand, one set underhand
15m Lunge + Spider + Cossack Squat Combo, slow
3×5 KBS/Goblet Squat Combo
3×5 DB SOTS Press
2×5 Tuck Jumps
3×3 False-Grip Ring Pull-ups
Then:
100-80-60-40-20 DU
10-8-6-4-2 OHS, 135/95
5-4-3-2-1 Ring MU
No rush, slow and steady
Then:
4×8 Snatch-Grip Bent-Over Rows
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

10-Minute Z-Press Challenge. Six reps every 30s for 10 minutes @ 45/35.

10-Minute Z-Press Challenge. Six reps every 30s for 10 minutes @ 45/35.

Dave feeling the sting of FYF.

Dave feeling the sting of FYF.

Save me...

Save me…

Thank goodness it's over.

Thank goodness it’s over.