1.22.15 Training Sessions (3)

General Preparation
Warm-up
5x Box Breathing Squats
300m Jog
Then:
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2×10 Half Bridges
2x15m Lunge + 15m Tin Man Walks
2×10 Squats
2×5 Tuck Jumps
2×10 Shoulder Dislocates
Mobility:
T-Spine
Shoulder Band Distractions, 2×30 sec each
Workout:
20x Bulgarian Bag Halos +
8/8x Single Arm, Single-Leg KB Strict Press +
4x (2 each) Sandbag TGU
Rest a bit, 3 sets
Then:
20 Calories, any machine +
30m Forward Sled Drag, AHAP +
200m Sprint
1:1 Rest, 5 rounds
Then:
4×30 sec Bent-Arm Ring Row Holds
Rest while another player goes
Then:
Cool Down
 
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:
5x15m Prowler Push inside gym, AHAP
Then:
3xME Fat Bar Curls
 
 
Hypertrophy Bootcamp
30x German Arm Swings
2×10 Shoulder Dislocates
2×5 Weighted Shoulder Dislocates
3×5 Push-ups
Then:
Do a couple warm-up sets before you start each Tri-Set
Then:
A1 6-8x Close Grip Bench Press with Axle @ 4010 tempo
A2 6-8x Diamond Push-ups @ 4010 tempo
A1 4-6x Close-Grip Bench Press Axle
Rest fully, 4 sets
Then:
B1 6-8x Fat Grip Seated Zottman Curls @ 4010 tempo
B2 6-8x Straight Bar Axle Curls @ 4010 tempo
B1 4-6x Fat Grip Seated Zottman Curls
Then:
3×12 Seated DB External Rotation
 
Competitive Fitness
Get Warm
Then:
Carry Yoke 30m, set it down, and carry it back
Find a good working weight
Do 4 sets
Rest plenty between sets
Then:
30m Heavy Sandbag Bear Hug Carry (put onto Prowler) +
30m Sprint, back +
30m Heavy Sandbag Bear Hug Carry (also put onto Prowler) +
30m Prowler Push, turn it around
30m Prowler Push, back 
30m Heavy Sandbag Bear Hug Carry +
30m Sprint, back +
30m Heavy Sandbag Bear Hug Carry 
Rest while another player goes
3 sets
Then:
Cool Down
 
Coach’s Comment
I posted the dates for our upcoming OLY lifting camps. Click here to register. 
 
Photos
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