5.27.16 Training Sessions (4)

 

GENERAL PREPARATION
MOVEMENT PREP:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Hip Hinges
5x Tables + 20s Shoulder Ext. Stretch + 5x Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
15m Bear Crawl + 15m Reverse Crab Walk
3×10 Goblet Squats, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
P1 7x Burpee/Bar Hops + 5x Deadlifts, AHAP
P2 Rest
Switch, 10 rounds (5 each)
Then:
EMOM x 15
1st minute: 8x KB Headcutters @ 50/40
2nd minute: M.E. Calories, any machine
3rd minute: Rest
Record total calories
Then:
100x BB Grip Roll-ups @ 45/35
Each time you stop do 3x Strict Pull-ups
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Hip Hinges
5x Tables + 20s Shoulder Ext. Stretch + 5x Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
15m Bear Crawl + 15m Reverse Crab Walk
3×10 Goblet Squats, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
DB Complex
Biceps Curls +
Upright Row +
Bent-Over Rows +
Thrusters +
Lateral Lunges +
Push-up + Row Combo
3 rounds of 6 reps each, AHAP
3 rounds of 4 reps each, AHAP
3 rounds of 2 reps each, AHAP
Then:
2:00 Cumulative L-Sit 
Every time you drop do 10x DB Z-Press
Then:
Cool Down with Hamstring work

 

 

COMPETITIVE FITNESS
T-Spine Mobility
30x German Arm Swings
2×10 Shoulder Circles (10 forward, 10 backward – fast)
2×5 Band Tears
2×5 Banded OHS
5x Tables + 20s Shoulder Extension Stretch + 5x Tables
2×10 Dislocates
3×10 Prone Dowel Pulses
15m Lunge + Spider + Cossack Squat Combo, slow
3×5 KBS/Goblet Squat, climbing
2×5 Tuck Jumps
3×5 Strict Hanging Leg Raises (prioritize straight leg position)
Then:
In teams of two or three (add 20 reps to each exercise for a team of three)
100 Calories (Row, Ski, AA)
80x KBS @ 70/53
60x Toes-to-Bar
40x Thrusters @ 95/65 
20x Power Snatches @ 95/65
10x Bar Muscle-ups
For time
Then:
100x BB Grip Roll-ups @ 45/35
Each time you stop do 3x Strict Pull-ups
Then:
Cool Down

 

 

REGIONAL PREP, Off-Season 1
T-Spine Mobility
30x German Arm Swings
2×10 Shoulder Circles (10 forward, 10 backward – fast)
2×5 Band Tears
5x Tables + 20s Shoulder Extension Stretch + 5x Tables
2×10 Dislocates
3×10 Prone Dowel Pulses
15m Lunge + Spider + Cossack Squat Combo, slow
2×5 Tuck Jumps
3×3 Pull-up + Pullover (legs never bend)
3×16 Shoulder Taps (freestanding or facing out with feet against wall)
Then:
Against a continuously running 6:00 minute clock…
1:30 Max Distance HS Walk +
1:30 Max Effort C2B Pull-ups +
1:00 Max Distance HS Walk +
1:00 Max Effort C2B Pull-ups +
30s Max Effort HS Walk +
30s Max Effort C2B Pull-ups
Rest fully, then:
3 rounds for time…
700m Run (to Harley) +
20 Calorie AA Bike +
15x KB Thrusters @ 2×53/32
Then:
Cool Down with 3×10 Back Extension on GHD. Hold final rep of each set to failure. 

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Tools of the trade.

Tools of the trade.

Square the hips, lock in, and row.

Square the hips, lock in, and row.