1.10.15 Training Sessions (3)

Session 1, General Preparation
Warm-up:
5x Box Breathing
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Scap Push-ups (from elbows)
Mobility:
N/A
Workout:
20x Bulgarian Bag Halos +
2x (30/30) Mountain Climbers, “Rest” in FLR position
3 sets
Then:
6x TGU (3 each) +
20x Split Jump 
12 minute AMRAP
Then:
3x Burpees + 30m Sprint, max rounds in two minutes
1:1 Rest Repeat once
Then:
20x Grip Roll-ups +
30s L-Hang
3 rounds
Then:
Cool Down
 
 
Session 2, Strength
Warm-up:
5x Box Breathing
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Scap Push-ups (from elbows)
Then:
Workout:
20x Bulgarian Bag Halos +
2x (30/30) Mountain Climbers, “Rest” in FLR position
Then:
“Thruster Medley”
5x Thrusters with Atlas Stone +
5x Thruster with Heavy Sandbag +
5x Thrusters with 2xDB
Rest fully
4 sets
Then:
Bent-Over Rows + Strict Pull-ups 
8/8
6/6
2x (4/4)
Then:
3xME Axle Curls 
Then:
Cool Down
 
Session 3, Competitive Fitness
Warm-up:
5x Box Breathing
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Scap Push-ups (from elbows)
Then:
Mobility:
N/A
Workout:
Snatch BB Complex @ 45#
Then:
3x Hang Clean +
3x Front Squat + 
3x STO
Work up to a heavy complex, then do 2-3 sets
Then:
40x Toes-to-Bar +
30 Calories on Rower +
15m OH Walking Lunge
for time
Then:
Cool Down:
120 sec L-Sit
 
Coach’s Comments
N/A
 
Photos
An old pic. Jumping Back Squats with chains.

An old pic. Jumping Back Squats with chains.

Driving in today I dreamt up this Thruster Medley. 5 reps with a stone, 5 with a heavy sandbag, and 5 with two dumbbells. Move through quickly and rest fully between sets.

Driving in today I dreamt up this Thruster Medley. 5 reps with a stone, 5 with a heavy sandbag, and 5 reps with two dumbbells. Move through quickly and rest fully between sets.

Kian hoisting the stone.

Kian hoisting the stone.

Newell boasted he did 11 rounds in the 2:00 interval. Pretty impressive. That's certainly movin!

Newell boasted he did 11 rounds in the 2:00 interval. Pretty impressive. That’s certainly movin!

Ashley pushing the pace.

Ashley pushing the pace.