6.3.16 Training Sessions (4)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 400m
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Burpees
Then:
WORKOUT:
“Can’t or Won’t

Athletes are given four tasks to complete. If they complete the task in the designated time they are done. If not, they incur an immediate penalty. 
Task 1:
2000m Row 
Males < 8:00
Females < 9:00
If you fail, do another 500m Row
Task #2:
800m Run (around park once)
Males < 4:00
Females < 4:30
If you fail, do another 400m Run
Task #3:
100x Burpees 
Males < 7:00
Females < 8:00
If you fail do another 25x Burpees
Task #4:
80x UB KBS 
Males @ 60
Females @ 50
If you fail to go unbroken do an additional 25 reps
Athlete has 40 minutes to complete all tasks and penalties
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 400m
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Burpees
Then:
WORKOUT:
3×10 RDLs, light but climbing
Then:
EMOM 10: 3x “Perfect” Deadlifts, dead-stop. 
Then:
3×10 (5 per side) Reverse Front-Rack Lunges, in place
Then:
3×12 DB Cyclist squats
Then:
Cool down with core work

 

 

COMPETITIVE FITNESS
Get warm
Then:
“Can’t or Won’t”
Athletes are given four tasks to complete. If they complete the task in the designated time they are done. If not, they incur an immediate penalty. 
Task 1:

2000m Row 
Males < 7:45
Females < 8:30
If you fail, do another 500m Row
Task #2:
20 Rope Climbs @ 12″ (use outside rig)
Males < 7:00
Females < 8:30
If you fail do another 5 rope climbs
Task #3:
100x Burpees/Plate Hops
Males < 7:00
Females < 8:00
If you fail do another 25x Burpees
Task #4:
50x UB American KBS 
Males @ 70
Females @ 53
If you fail to go unbroken do an additional 25 reps
Athlete has 50 minutes to complete all tasks and penalties
Then:
Cool Down

 

 

REGIONAL PREP, Off-Season 1
Get warm
Then:
“Can’t or Won’t”
Athletes are given four tasks to complete. If they complete the task in the designated time they are done. If not, they incur an immediate penalty. 
Task 1:

2000m Row 
Males < 7:30
Females < 8:00
If you fail, do another 500m Row
Task #2:
20 Rope Climbs @ 15″ 
Males < 8:00
Females < 9:00
If you fail do another 5 rope climbs
Task #3:
100x Burpees/Lateral Bar Hops. Every 1:00 do 3x Front Squats @ 135/95
Males < 9:00
Females < 9:00
If you fail do another 25x Burpee/Bar Hops
Task #4:
50x UB American KBS 
Males @ 70
Females @ 53
If you fail to go unbroken do an additional 25 reps
Athlete has 50 minutes to complete all tasks and penalties
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Bulgarian Split Squats.

Bulgarian Split Squats.

There is a brief moment of weightlessness where you can release the kettlbell slightly. This alleviates the grip slightly on the way to 80 UB reps.

There is a brief moment of weightlessness where you can release the kettlbell slightly. This alleviates the grip slightly on the way to 80 UB reps.

Any time you go all out it hurts. It's the ability to get up and do it again that really matters.

Any time you go all out it hurts. It’s the ability to get up and do it again that really matters.

And to fall one task short, stings worst of all.

And to fall one task short, stings worst of all.