5.23.16 Training Sessions (4)

 

GENERAL PREPARATION
T-Spine Mobility
Then:
2×5 Band Tears
3×10 Dislocates (overhand, underhand, prone – overhand), as narrow as possible. 
3×10 Prone Dowel Pulses, hands at shoulder width
10x Tables + 20x Shoulder Extension Stretch + 10x Tables
15m Lunge + Hip Hinge Stretch, SLOW
5/5 Hip Airplanes
3×5 KBS/Goblet Squat, climbing
3×5 DB SOTS Press
2×5 Burpees
Then:
WORKOUT:
5:00 minute M.E. rounds:
Row, max calories
One-Arm DB Thrusters (10:10) @ 30/20, max reps 
KB Snatches (10:10) @ 40/30
Wall Ball 20/14
Air Assault Bike, max calories
Rest 2:00 minutes between sets
Record all reps
Then:
Cool Down

 

STRENGTH
Choose two lifts and find your max for the upcoming strength cycle. 

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×5 Banded OHS
3×10 Dislocates (overhand, underhand, prone – overhand)
3×10 Prone Dowel Pulses
15m Lunge + Hip Hinge + Pistol Combo
2×10 (5 each) Cossack Squats
3×5 KBS/Goblet Squats
3×5 DB SOTS Press
3x(5-8) False-Grip Ring Rows
Then:
4×5 Supinated-Grip STRICT Hanging Leg Raises
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press + 1x Split Jerk
3 sets to warm-up
Then:
15m minutes to establish a max for day Power Clean + 2x Front Squat + Split Jerk
Then:
7x KB Clean and Jerk @ 2×53/32 +
3-6-9-12-15, etc… Toes-to-Bar
10 minute AMRAP
Then:
Cool Down

 

 

REGIONAL PREP, Off-Season 1
T-Spine Mobility
Then:
2×5 Band Tears
2×5 Banded OHS
3×10 Dislocates (overhand, underhand, prone – overhand)
3×10 Prone Dowel Pulses, hands at shoulder width
10x Tables + 20x Shoulder Extension Stretch + 10x Tables
10x Shoulder Bridges (i.e. internal rotation stretch)
3×5 DB SOTS Press
3×5 KBS/Goblet Squat, climbing
2×5 Push-ups
2×5 Tuck Jumps
3x(3-5) False-Grip Ring Pull-ups (rings should contact the chest at the top)
2×10 BIG Ring Taps, stay tight
Then:
Snatch BB Complex @ 45/35
Then:
Work up to a Max for Day Full Snatch – 20 minutes (record all sets above 80% and send to me)
Then, with 75% of your max for day, do 10 reps for time. 
Then:
2x (7-5-3) Front Squat Waves
Second wave should be challenging
Then, later…
WORKOUT 2:
EMOM x 20
Even: 2-3x Strict Muscle-ups
Odd – 40x Double-Unders
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Repping out the one-arm work.

Repping out the one-arm work.

Use your legs.

Use your legs.

Joe fighting through the sticking point.

Joe fighting through the sticking point.

At the top.

At the top.