12.9.16 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
10x Balancing Leg Swings
10x Hip Hurdles, each (1 rep = for + back)
5/5 Quad Stretch and Reach
10x Iron Cross Kicks 
10x Scorpion Kicks 
2×5 Tables
10x Half Bridges + Full Bridges
2×5 Band Tears / Snatches
2×10 Dislocates
5x 4-pt Squats 
3×5 KBS/Goblet Squats, climbing
2×5 Tuck Jumps
Then:
Mobility:
Couch Stretch
Then:
Conditioning
30/30 “Hell-Style” Intervals
5x (30s AA Bike @ >400 watts + 30s “Rest” Arms-only @ >100 watts)
Rest 1:00
5x (30s KBS + 30s “Rest” Holding KB in Dead Hang position)
Rest 1:00
5x (30s BB Push Press + 30s “Rest” Holding BB in OH position)
Rest 1:00
5x (30s Box Jumps + 30s “Rest” doing Box Step-ups)
Rest 1:00
5x (30s Burpees + 30s “Rest” in FLR position)
Rest 1:00
5x (30s Ball Slam + 30s “Rest” Holding Ball in Rack position)
Rest 1:00
Then:
Recovery:
5 minute foam roll

 

 

 

STRENGTH
Warm-up:
10x Balancing Leg Swings
10x Hip Hurdles, each (1 rep = for + back)
5/5 Quad Stretch and Reach
10x Iron Cross Kicks 
10x Scorpion Kicks 
2×5 Tables
10x Half Bridges + Full Bridges
2×5 Band Tears / Snatches
2×10 Dislocates
5x 4-pt Squats 
3×5 KBS/Goblet Squats, climbing
2×5 Tuck Jumps
Then:
Mobility:
T-Spine
Band Distraction, 2x30s each
Then:
The Work:
Lat/Triceps Opener, 2x(5/5)
Then:
BB Strict Press
5-5-3-3-1-1
Then:
EMOM x 16
Even: 3x Push Press (@ best Strict Press load)
Odd: 5-7x Front Squats, same load
Then:
Coach’s Choice – Core
Then:
Recovery:
5 minute foam roll

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Swing for 30s…

…and then hold it for 30s.

In most cases the “rest” was harder than the work. Exhibit A.

Exhibit B.

30s of Burpees + 30s of “rest” in the FLR position.

I snapped this picture of Naomi to show her she was slamming the ball way too far out in front of her center of mass. Keep it close and slam it hard.