6.29.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
10x Balancing Leg Swings
10x Hip Hinges
5x Tables + 5x Table Rocks
50x Alternating Supermans, partition as needed
15m Lunge / Spider Combo + 15m Reverse Crab Walk
3×5 KBS/Goblet Squat Combo, climbing
2×10 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
10x Goblet Squat + 10x KBS + 10x Headcutter 
One set each @ 30, 35, 40, 45 AHAP
Don’t put the KB down until you finish the Headcounters each set
Then:
In teams of three. One swings, one spikes, one waits. 
4×12 “Spike” Swings
Focus on a good hinge and powering out of the bottom
Then:
Take a few minutes to establish DL loads
Then:
10-1 Fat Bar Deadlift Ladder, AHAP +
30s Dead Hang
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
10x Hip Hinges
5x Tables + 5x Table Rocks
50x Alternating Supermans, partition as needed
15m Lunge / Spider Combo + 15m Reverse Crab Walk
3×5 KBS/Goblet Squat Combo, climbing
2×10 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Hump Day, Pump Day”
4×8 Back squat, AHAP
Then:
2×10 (per side) Bulgarian Split Squats, off-bench, AHAP
Then:
4×25 Biceps Curls @45/35. (High reps to keep strengthening tendons)
Then:
Time permitting, Cool down with core work.

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
10x Hip Hinges + 10 sec Table Hold
15m Lunge + Spider+ Cossacks
15m Inch Worm Hollows
2×10 KBS, climbing
2×30 sec Hollow Hold
3x (3 Strict Pull Ups + 10 Bar Taps)
Then:
WORKOUT: 
Skill Work:
4x M.E. Handstand Push Ups 60 seconds between each set. Record each set. 
Elite- Strict into Kipping
Pro/Rx- Kipping
Amateur- H.R. Push Ups OR off box
Then:
Oly/Strength:
2x Muscle Cleans + 2x Front Squats + 2 Push Presses + 1 Split Jerk
2 sets to warm up
Then:
Every 2 minutes for twenty minutes:
1 Hang Squat Clean + 1 Full Clean + 1 Split Jerk
** Climbing if comfortable OR find a comfortable weight and focus on form depending how you feel.  ** Record heaviest weight for the day.
Then:
Met-Con:
8 min CLT:
3,6,9,12,15…
Box Jumps 20/24”
Burpees
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

It's been a while since we last did Spike Swings. What's awesome about this exercise is it forces the athlete into a perfect hinge position. Otherwise they fall flat on their face. Got this several years ago from Steve Maxwell.

It’s been a while since we last did Spike Swings. What’s awesome about this exercise is it forces the athlete into a perfect hinge position. Otherwise they fall flat on their face. Got this several years ago from Steve Maxwell.

Now that's a hinge.

Now that’s a hinge.

The axle Deads are grip intensive. Justin pulled 202 for 55 reps interspersed with some Dead Hangs.

The axle Deads are grip-intensive. Justin pulled 202# for 55 reps interspersed with some Dead Hangs.

The Dead Hangs. Stay active and keep the shoulders down.

The Dead Hangs. Stay active.