5.25.16 Training Sessions (4)

 

GENERAL PREPARATION
MOVEMENT PREP:
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
10x Tables + 20x Shoulder Extension Stretch + 10x Tables
15m Lunge + Hip Hinge + 15m STRICT Bear Crawl, slow
3×5 KBS/Goblet Squat Combo, climbing
3×5 One-Arm KB Bottoms-up Press, climbing
2×5 Push-ups
3×3 Strict Pull-up
Then:
WORKOUT:
Handstand Practice, 10-minute running clock
Choose between the following:
Headstand
Forearm Stand
Frog Stand
Handstand against wall, prioritize neutral spine position (toes and nose is goal)
Freestanding Handstand
Then:
8 reps each:
DB Push Press (one perfect rep at a time), AHAP
Strict Pull-ups, mix and match grips
Push-ups
KBS, AHAP
Strict Toes-to-Bar 
Rest fully, 3 sets
Then:
30/90 Row, Ski-Erg, AA Bike 
30s HARD effort + 90s “Rest”
During 90s “rest” perform 200m Sprint (100m out, 100m back)
Do this until class ends
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
10x Tables + 20x Shoulder Extension Stretch + 10x Tables
15m Lunge + Hip Hinge + 15m STRICT Bear Crawl, slow
3×5 KBS/Goblet Squat Combo, climbing
3×5 One-Arm KB Bottoms-up Press, climbing
2×5 Push-ups
3×3 Strict Pull-up
Then:
WORKOUT:
Work up to a max in two lifts for upcoming cycle
OR
Dips
Elite – 80 reps (no assistance) 
Pro – 50 (one red band allowed)
Amateur – 35
Each time you have to stop do 10x Push-ups
Then:
“Run the Rack” 
Fat-Grip DB Curls 
3 pair of DBs in descending order
Rest fully, 2 sets
Then:
Cool Down with Stir-the-Pots, time permitting

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
3×10 Prone Dowel Pulses
10x Tables + 20x Shoulder Extension Stretch + 10x Tables
15m Lunge + Hip Hinges + Pistol Combo, slow
3×5 KBS/Goblet Squat Combo, climbing
2×3 KB Windmills
Then:
20s-30s Frog Stand + 7x Kneeling Leg Extensions, slow and controlled.
3 sets, rest as needed between sets
Then:
2x Muscle-Snatch + 2x OHS + 15s Deep OHS Hold (sink in)
3 sets to warm-up
Then:
20-minutes to practice and establish a heavy Power Snatch + 2x OHS + Hang Snatch (full catch)
Then:
EMOM x 15
1st: 5x Heavy “Dead-Stop” Deads @ 315/205
2nd: M.E. HSPUs, any style
3rd: Rest
Record total HSPUs
Then:
Cool Down

 

REGIONAL PREP, Off-Season 1
T-Spine Mobility
Then:
2×5 Band Tears
3×10 Dislocates (overhand, underhand, prone-overhand)
3×10 Prone Dowel Pulses
10x Tables + 20x Shoulder Extension Stretch + 10x Tables
15m Lunge + Spider Stretch + Cossack Squat Combo
3×5 KBS/Goblet Squat Combo, climbing
2×5 Tuck Jumps
3×3 False-Grip Ring Pull-ups
Then:
WORKOUT 1:
2x Muscle-Clean + 2x Front Squat + 2x Push Press + Split Jerk
3 sets to warm-up
Then:
Work up to a Max for Day Clean and Jerk – 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:
10-Minute Rope Climb Challenge
1x Rope Climb @ 15′ every 30s for 10 minutes (20 total reps)
If you make it great. If not, document when you failed and continue in some capacity until 10 minutes is over. 
Then, later…
WORKOUT 2:
“F*cked-up Jackie”
1000m Row +
50x HSPUs +
30x Deadlifts @ 275/205
For QUALITY.
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Forearm Stand.

Forearm Stand.

Frog Stand.

Frog Stand.