1.21.15 Training Sessions (3)

General Preparation
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
15m Lunge + Quad Stretch, slow
2×5 Wall Squats
2×5 Cossack Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
Then:
Mobility:
Wrists
Then:
Workout:
3x60s 20 deg Handstand Hold 
Then:
2x (1-10) Push-up OR 2x (1-8) HSPU Ladders, two players 
Then:
6x DB Lunges, stationary +
6x DB Push Press +
12x Split Jumps +
1-8 Strict C2B Pull-up Ladder or Bar Muscle-ups
Looks like…
6x Lunge + 6x Press + 1x Pull-up
6x Lunge + 6x Press + 2x Pull-up, etc.
Then:
Core:
6×10 sec on, 10 sec off Hollow (contract everything as hard as possible each set)
 
 
Strength
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
15m Lunge + Quad Stretch, slow
2×5 Wall Squats
2×5 Cossack Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
Then:
Mobility:
Hip Rotators
Then:
Workout:
3×15 RDL 
Then:
“Deadlift Extension Set”
5x Snatch-Grip Deadlift, AHAP
Move hands into Clean Grip, do 1-3 more reps
Alternate grip, do 1-3 more reps
This is one set, do 3
Rest fully between sets
Then:
60m KB Farmer’s Carry + 60/45/30/15 sec Dead Hang
Then:
Cool Down
 
Competitive Fitness
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
15m Lunge + Quad Stretch, slow
2×5 Wall Squats
2×5 Cossack Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
Then:
Mobility
Shoulder Internal Rotation 
Then:
Workout:
Snatch BB Complex @ 45#
Then:
5×5 Standing Muscle-ups 
Then:
15 minutes to establish max 3-Position Snatch for the day (PP, hang, floor)
Then:
20 Calorie Row + 
60x Wall Ball + 
20 Calorie Row
for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
The DBs are different because they're longer than a KB. So a pair of 50# DBs feels quite a bit more difficult than pair of 50# KBs.

The DBs are different because they’re longer than a KB. So a pair of 50# DBs feels quite a bit more difficult than a pair of 50# KBs during the Farmer’s Carry.