1.19.15 Training Sessions (2)

General Preparation
Warm-up:
5x Box Breathing Squats (4 down, 4 hold, 4 up, 4 hold)
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
Then:
KBS Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
Mobility:
T-Spine
Workout:
25x Strict Toes-to-Bar +
50x Strict Push-ups +
75x KBS @ 50/35
NOT for time
Rest fully
Then:
Ball Slam @ 30/20 + Burpee
20/2, 18/4, 16/6, 14/8, 12/10, 10/12, 8/14, 6/16, 4/18, 2/20 (always adds up to 22)
Then immediately start the following:
20s ALL-OUT Row, Ski, Airdyne +
30 sec Plate OH Hold @ 45/25 (focus on perfect OH position) +
60 sec Rest
3-5 rounds, depending on time
Then:
Cool Down
 
Hypertrophy Bootcamp
Warm-up:
5x Box Breathing Squats (4 down, 4 hold, 4 up, 4 hold)
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
Then:
KBS Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
Mobility:
N/A
Then:
Workout:
Back Squat
5 reps @ 50%
3 reps @ 60%
1 rep @ 70%
Max Reps @ 75% (stop 1-2 reps shy of complete failure)
Then:
4×10 DB Cyclist Squats (elevate heels onto 25# plate) 
Chase each set with 15x Jump Squats
Then:
3×10 RDLs, AHAP
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
IMG_6635

It was an amazing weekend with amazing people.