6.10.16 Training Sessions (4)

 

GENERAL FITNESS
MOVEMENT PREP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Tables 
15m Lunge / Spider Stretch, hold for 3 sec. + 15m Reverse Crab Walk
3×5 KBS.Goblet Squats, climbing
2×6 Cossack Squats
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
DB Complex
Biceps Curls +
Upright Row or Hi-Pull +
Bent-Over Row +
Thrusters +
Lateral Lunge +
Push-up / Row Combo
6x Whip Smash, explosive singles
Set 1: 2 rounds of 6 reps each, AHAP
Set 2: 2 rounds of 4 reps each, AHAP
Set 3: 2 rounds of 2 reps each, AHAP
Then:
Burpee Intervals:
60 sec of 3x Burpees + 30m Sprint + 60s rest
60 sec of 3x Burpees + 30m Sprint + 45s rest
60 sec of 3x Burpees + 30m Sprint + 30s Rest
60 sec of 3x Burpees + 30m Sprint 
Try to maintain consistent output despite descending rest intervals.
Then:
3x “Heavy” Ball Slams @ 50/40 + 3x Walkout Planks (no ball)
3-4 sets
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Tables 
15m Lunge / Spider Stretch, hold for 3 sec. + 15m Reverse Crab Walk
3×5 KBS.Goblet Squats, climbing
2×6 Cossack Squats
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Shoulder Openers
Then:
5×5 Koji (with dowel) Strict Press
Then:
1-6 Pull-up + TTB combo: do 1 pull up, 1 TTB, 2 pull-up, 2 TTB etc.
Then:
Cool down with Shoulder External Rotation

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Shoulder Bridges or Tables
5/5 Hip Airplanes
15m Lunge / Spider Stretch / Cossack Squat Combo + 15m Reverse Crab Walk
3×10 KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Ring Pull-ups (false-grip?)
Then:
Practice Stone Lift and Carry around rig
Then:
In teams of two…
2K Row or 150 Calorie AA Bike +
40x Box Jump-overs @ 24/20″ +
40x DB Snatches @ 70/45
Partition as you see fit
Then immediately, alternating full rounds with your partner…
21x Am. KBS @ 70/53 +
60′ Stone Carry (around the rig) @ 95/65 +
9x Burpees
4 full rounds each player (8 team rounds)
All for time
Then:
Cool Down with 8-10 minutes of Goat Work

 

 

REGIONAL PREP, Off-Season 1
Gymnastics:
4x(4-6) UB Ring Muscle-up
Rest as needed. 
Then:
Barbell:
Work up to a Max Complex:  
Clean Deadlift +
Hang Squat Clean (above knee) +
Hang Squat Clean (Below knee, floating off floor) +
Split Jerk
Take as much time as you need
Then:
Conditioning:
50x Calorie Row +
30x Squat Snatches, 135/95 +
50x C2B Pull ups +
30x Shoulder-to-Overheads @ 135/95
For time

 

COACH’S COMMENTS
N/A

 

PHOTOS

Zac pressing some serious weight on the "Koji" Strict Press.

Zac pressing some serious weight on the “Koji” Strict Press.

The dowel rod, while not designed to be used in such a way, makes for a great "bar" to do Koji work. The lighter weight of the dowel makes for a lot of movement from the KBs.

The dowel rod, while not designed to be used in such a way, makes for a great “bar” to do Koji work. The lighter weight of the dowel makes for a lot of movement from the KBs.

A rigid push-up.

A rigid push-up.

Into a row.

Into a row.

An often underdeveloped plane of motion: the frontal plane. Anna getting low on the lateral lunge.

An often underdeveloped plane of motion: the frontal plane. Anna getting low on the lateral lunge.

J getting stronger every week. Proud of this girl for her consistency and effort each and every sessions.

J getting stronger every week. Proud of this girl for her consistency and effort each and every sessions.

Sabrina giving it her all on the Whip Smash.

Sabrina giving it her all on the Whip Smash.

And getting high on the Burpees too.

And getting high on the Burpees too.