1.20.15 Training Sessions (4)

General Preparation
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
30x German Arm Swings
15m Lunge + 15m Bear Crawl
15m Lunge + 15m Tin Man Walk 
15m Lunge + 15m Broad Jump
2×10 Push-ups 
2×10 Shoulder Dislocates
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout:
12-Minute Max Distance Tag Team Row/Ski
Two player teams rotate every 30s
Three player teams rotate every 20s 
Record distance
Then:
20-minutes of…
5x KB Headcutters @ 60/45# +
10x ATW, each direction +
15x Wall Ball +
30s L-Hang
Rest fully
Then:
Cool Down:
2×1:00 Arch Hold with Dowel
 
Strength
Warm-up:
20x Balancing Leg Swings
30x German Arm Swings
15m Lunge + 15m Bear Crawl
15m Lunge + 15m Tin Man Walk 
15m Lunge + 15m Broad Jump
2×10 Push-ups 
2×10 Shoulder Dislocates
Then:
Mobility:
T-Spine
Couch Stretch
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:
BB Strict Press
5 reps @ 50%
3 reps @ 60%
1 rep @ 70%
Max Reps @ 75% (stop 1-2 reps shy of complete failure)
Then:
3×10 BB Good Mornings, AHAP
Then:
Cool Down with 3×8 Stir-the-Pots
 
Competitive Fitness
Get warm
Then:
3x UB Kipping Pull-ups, pull as high as possible
One rep = 1x Arch to Hollow + 1x Kipping Pull-up + repeat
4 sets
Then:
60x Handstand Shoulder Touches
Partition work as you see fit.
Then:
Snatch BB Complex @ 45#
Then:
Power Clean from power position
3-3-3-3
Start light and go up. Last two sets should be quite difficult.
Then:
Find you 5RM Push Jerk
Then:
50 Calorie Row for time
 
Results
Power Clean, 5RM PJ
Inna M. – 95, 95
Stephen C. – 175, 185
Jenny P. – 135, 130
 
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:
Dip Prep
Lats
Then:
Workout:
10x Dips +
10x Semi-Supinated Grip Pull-ups
7 sets
Then:
4×ME Neutral Grip DB Chest Presses @ 5 sec eccentric
Then:
3xStraight Bar Curl “21s,” AHAP
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Pre-workout.

Pre-workout.

During the Good Morning work hard to keep tension in the low back and hamstrings. Only go as far as you can keep the low back flat.

During the Good Morning work hard to keep tension in the low back and hamstrings. Only go as far as you can keep the low back flat. Keep a slight bend in the knees and rock back off the toes.

One of the best core exercises there is. Stir-the-Pot, a Stuart McGill specialty.

One of the best core exercises there is. Stir-the-Pot, a Stuart McGill original.

The guys working through some grueling hypertrophy work.

The guys working through some grueling hypertrophy work.

If you're going to invest your hard-earned money into anything invest it into your education. All the beautiful equipment and big facilities don't mean much as unless you understand the body, programming, and recovery at a high level. In the end that's all that matters.

If you’re going to invest your hard-earned money into something invest it into your education. Like I always say, “learn more to earn more.” State of the art equipment and facilities don’t mean much if you don’t understand the key principles that guide your programming and recovery strategies.

The Prone Arch Holds are a great diagnostic tool. Nicole has great mobility and it shows as she's able to get into the position I'm asking.

The Prone Arch Holds are a great diagnostic tool. Nicole showing great position.