1.13.15 Training Sessions (4)

General Preparation
Warm-up:
5x Box Breathing
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Tuck Jumps
3×10 KBS @ 40, 50, 60
2×5 Burpee
Then:
Mobility:
Spider Stetch
Lx
Workout:
Station #1:
P1 Bent-Arm Chin-up Hold to failure
P2 Max Reps Wall Ball for duration of Hold
P3 Rest
Max Wall Ball in 12 minutes
Then:
Station #2
P1 5x Deadlift + 10x Burpee/Bar Hops
P2 4x Step-up Hops + 2x Box Jumps for duration of Deadlifts
P3 Rest
Then:
Station #3
P1 10x Whip Smash + 10m Rope Pull/Sprint w/chains
P2 20 Deg. Handstand Hold against wall
P3 Rest
Then:
Cool Down
 
Strength
Warm-up:
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2×10 Half Bridges, alternating
2×10 Shoulder Dislocates
2×5 Weight Dislocates
3×10 Banded Shoulder External Rotation
3×5 Push-ups
Then:
Mobility:
Lats
Box Stretch
Workout:
Snatch BB Complex @ 35-45#
Then:
Work up to a heavy Snatch Balance
Then:
5×1 Snatch Balance
Then:
10-Minute Push-up Challenge
Option 1: 5x Push-ups every 30s 
Option 2: 3x Push-ups every 15 sec
Option 3: 5x Push-ups every 15 sec
Then:
4×10 Ring Rows, feet elevated (time permitting)
Then:
Cool Down
 
 
Hypertrophy Bootcamp
Warm-up:
30x German Arm Swings
2×10 Shoulder Dislocates
2×5 Weight Dislocates
3×10 Banded Shoulder External Rotation
3×5 Push-ups
Then:
Mobility:
Band Dip Prep
Lats
Then:
Workout:
10x Dips +
10x Semi-Supinated Grip Pull-ups
6 sets
Then:
4×10 1 & 1/4 DB Neutral-Grip Chest Press @ 3110 tempo
Then:
3xStraight Bar Curl “21s”
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
5x Box Breathing
2x15m Lunge + SL Balance + Pistol Squat
2×5 Wall Squats
2×10 Squats
2×5 Tuck Jumps
3×10 KBS @ 40, 50, 60
2×5 Burpee
Then:
Snatch BB Complex @ 45#
Then:
Find your 5Rm Touch and Go Power Clean
Then:
4xME Toes-to-Bar
Then:
10-8-6-4-2
Burpee/Box Jumps +
DB Split Snatch @ 50, alternating arms
Get through it all, take your time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
The Will to become something better is a product of character and patience. Just like there are no quick fixes, there are also no shortcuts to any goal worth of attaining. The beaten path of time, experience, and mis-judgement is righteous, for it teaches us who we are and if the goal we are seeking is worth of the effort and time we have allocated to it.

The Will to become something better is a product of character and patience. Just like there are no quick fixes, there are also no shortcuts to any goal worth attaining. The beaten path of time, experience, fortune and misfortune is righteous, for it teaches us who we are and if the goal we are seeking is worth of the effort and time we have allocated to it.