6.8.16 Training Sessions (4)

 

GENERAL PREPARATION
MOVEMENT PREP
10x Balancing Leg Swings
5/5 Hip Airplanes
2×5 Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge/Hip Hinge Stretch + 15m Rev. Crab Walk
15m Inchworm Hollows, hold for 3 sec
3×10 KBS, climbing
2×5 Push-ups
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Single-Arm, Single-Leg Day”
3x15m Lunge + SL Balance (2 sec) + SLDL Combo, climbing
Then:
4x30m (switch arms at 15m mark) Walking One-Arm KB Bottoms-up Press, climbing to the heaviest 15m possible each arm.
Then:
10/10x Heavy KB One-Arm Row +
10m Prone Rope Pulls, alternating arms each rep, AHAP with no hip rotation
2-3 sets
Then:
Cool Down with 5×5 Strict Toes-to-Bar, time permitting

 

 

 

STRENGTH
MOVEMENT PREP
10x Balancing Leg Swings
5/5 Hip Airplanes
2×5 Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge/Hip Hinge Stretch + 15m Rev. Crab Walk
15m Inchworm Hollows, hold for 3 sec
3×10 KBS, climbing
2×5 Push-ups
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Hump Day, Pump Day”

 

 

COMPETITIVE FITNESS
T-Spine Mobility + Pec Openers
10x Half-Bridges + 2-3 Full Bridge attempts
2×5 Shoulder Bridges or Tables + Shoulder Extention Stretch
2×5 Band Tears
2×10 Dislocates
2×5 Banded OHS
Wrist Prep – 3 minutes
15m Lunge / Hip Hinge / Pistol Combo + 15m Reverse Crab Walk (hips high)
3×5 KBS/Goblet Squat Combo, climbing
2x30s Toes-n-Nose Handstand Hold
3x (3x Strict Pull-ups + 10x Bar Taps – play with bent-arm variety)
Then:
WORKOUT:
1-8x Strict HSPU + 15′ Rope Climb between each rung (if you wanna go legless, have at it)
Then:
Snatch Complex @ 45/35
Then:
12-minutes to establish a 3RM HH Snatch, full catch
Then:
AMRAP x 12
55x Double Unders +
15x C2B Pull-ups +
5x Hang Squats Cleans @ 155/105#
Then:
Cool Down

 

 

REGIONAL PREP, Off-Season 1
Gymnastics Conditioning:
3×3 Strict Pull-up + Pullover (legs straight)
Then:
UB TTB Sets
3-6-9-12-15-12-9-6-3
For time
If you break on a set, rest and do it over until completed UB
Then:
Barbell:
7×1 Clean from blocks (set at just above knee), climbing 
Start at 75% of best clean and jerk. 
Rest 2:00 between
Then:
1.5 Back Squats, 4×3, across
All the way down, halfway up, back down and all the way up = 1 rep
Then:
Metabolic Conditioning:
AMRAP x 15
12 Calorie AA Bike +
2x Rope Climb (1 legless, 1 with legs)
6x Clean and Jerks @ 155/105
OR
21-15-9
AA Bike Cals + Thrusters @ 95/65 + Burpee/Lateral bar Hops
For time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Slow is better. Only go as far down as you can maintain

Slow is better. Only go as far down as you can maintain a neutral spine. 

Lock the hips, brace the abdomen, and pull from a solid foundation.

Lock the hips, brace the abdomen, and pull from a solid foundation.

Sara locked in.

Sara locked in.

Prioritize straight legs.

Prioritize straight legs.