6.17.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings
10x Glute Bridges
5x Tables + 5x Table Rocks
2×5 Band Tears
2×10 Dislocates
15m Lunge / Hip Hinge, slow + 15m Revere Crab Walk
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
2×10 Split Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
30/30 “Hell-Style” Intervals.
The “rest” is taken in compromising positions. 
5x (30s Hard Row @ <1:45/2:00 + 30s Less Hard Row)
Rest 1:00
5x (30s Whip Smash + 30s “rest” in squat hold position)
Rest 1:00
5x (30s Burpee + 30s “rest” in FLR position)
Rest 1:00
5x (30s Split Jump + 30s “rest” doing bio step-ups)
Rest 1:00
5x (30s Ball Slam + 30s “rest” holding ball in rack position with two hands)
Rest 1:00
5x (30s BB Push Press + 30s “rest” holding BB overhead)
Rest 1:00
5x (30s KBS @ 50/40 + 30s “rest” holding KB in dead hang position) 
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
10x Glute Bridges
5x Tables + 5x Table Rocks
2×5 Band Tears
2×10 Dislocates
15m Lunge / Hip Hinge, slow + 15m Revere Crab Walk
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
2×10 Split Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Deadbugs and Bulgarian split squats for warmup and cueing
Then:
Work up to a 20 RM back squat
Then:
60s Hex Bar Hold, AHAP
Every 10s perform a touch and go Deadlift
3 sets
Then:
Cool down with core work

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
Wrist Prep – 2-3 mins.
5x Tables + 5x Table Rocks
50x Alternating Supermans 
15m Lunge / Hip Hinge Combo, slow + 15m Reverse Crab Walk
3×5 KBS/Goblet Squat Combo
2×5 Push-ups
3x (3x Strict Pull-ups + 10x Tap Taps)
Then:
WORKOUT:
With the 2″ Axle…
15m of 3x Axle Deads + 3x Steps holding Axle, climbing to heaviest set with no drops
Rest as needed between sets
4 sets
Then:
1-10 Axle Thruster Ladder (athlete chooses load)
Power Clean + 1x Thruster
Power Clean + 2x Thruster
Power Clean + 3x Thruster, etc.
Continue to 10x Thrusters
Then:
KB Farmer’s Carry, AHAP + Dead Hang Hollows from Pull-up Bar
60m/60s, 60m/45s, 60m/30s, 60m/15s
Then:
Go play Operation 

COACH’S COMMENTS
N/A

 

PHOTOS

I made everyone hold a squat during the "rest" phase of the 30/30 Whipsmash. The goal is to hold a perfect squat with the chest up, thighs parallel to the floor, etc. But sometime it's not possible. So you find an easier way...and thats ok because the goal today was not necessarily to be strict. It was to punish.

I made everyone hold a squat during the “rest” phase of the 30/30 Whipsmash. The goal is to hold a perfect squat with the chest up, thighs parallel to the floor, etc. But sometime it’s not possible. So you find an easier way…and that’s ok (for today) because the goal was not necessarily to be strict. It was to punish.

Cristian strategizing how not to put the KB down.

Cristian strategizing how not to put the KB down.

"Resting" with weight over your hand is not easy task. Wiles managed to do each round without breaking. The alternative (which you can see Megan doing in the foreground) was to hold the rack.

“Resting” with weight over your hand is no easy task. Wlises managed to do each round without breaking. The alternative (which you can see Megan doing in the foreground) was to hold the rack.

...and she got hers too.

…and she got hers too.

Rack hold. Try to breathe. Try to relax. It's only 30s.

Rack hold. Try to breathe. Try to relax. It’s only 30s.

60s Hex Bar Hold as heavy as possible. Every 10s perform a touch and go Deadlift.

60s Hex Bar Hold as heavy as possible. Every 10s perform a touch and go Deadlift.

Search for silence; to quiet the mind. Ignore the chatter. Control your thoughts and know you have more in the tank.

Search for silence; to quiet the mind. Ignore the chatter. Control your thoughts and know you have more in the tank.