2.28.15 Training Sessions (4), “How to” Video

General Preparation
Warm-up
5x Box Breathing Squats
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Tuck Jumps
2×5 Band Tears
2×10 Shoulder Dislocates
Then:
Mobility:
T-Spine
Then:
Workout:
Keep a KB moving for 8 minutes
5 reps each:
Halo +
Snatch +
ATW +
Goblet Squat
Then:
“Vomit Comet”
20x Sandbag Thrusters @ 60/40 +
15x KBS @ 60/45 +
12x Pull-up or Ring Row +
8x Burpee
3 rounds
Then:
1:00 KB Rack Hold +
1:00 HS Hold (20 deg) +
1:00 Bent-Arm Pull-up Hold
2-3 sets
 
Strength
Warm-up
5x Box Breathing Squats
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Tuck Jumps
2×5 Band Tears
2×10 Shoulder Dislocates
Then:
Mobility:
T-Spine
Then:
Workout:
4×6 DeadRows (RDL + Bent-Over Row)
Then:
Clean-Grip Deadlift Waves
2x (5-3-1)
Then:
3×6 Straight Body Lowers
Then:
Cool Down
 
Results
Deadlift PRs:
Stephen C. – 365
Jennine B. – 215
Amber C. – 245
Joe G. – 295
Jeff B. – 285
Michelle L. – 145
 
Competitive Fitness
Warm-up
5x Box Breathing Squats
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Tuck Jumps
2×5 Band Tears
2×10 Shoulder Dislocates
3×10 Banded External Rotation
Then:
Practice Handstand Walks (partner assisted) 
Then:
3×6 OH Stubby Axle Step-ups @ 12″ AHAP 
Then:
5x(3-5) L-Pull-ups
Then:
EMOM for 10:00
15x Wall Ball (150 total)
Then:
Cool Down
 
 Coach’s Comment
N/A
 
Photos
Straight Body Lower. The goal is to drive the hip up above the feet. Lower for a count of 6-8 secs.

Straight Body Lowers. The goal is to drive the hips up above the feet to create almost an arch position. Lower for a count of 6-8 secs.

A fine finish overhead with the sandbag. Part of what makes Vomit Comet "special."

A fine finish overhead with the sandbag. Part of what makes Vomit Comet “special” is the Sandbag Thrusters.

As you lower into the squat try to rest the bag on the chest to save the arms a bit.

As you lower into the squat try to rest the bag on the chest to save the arms a bit.

Tony grinding through the sticking point. Stay committed and drive into the floor with the legs. The Deadlift is more of a pushing exercise than a pulling one.

Tony grinding through the sticking point. Stay committed and drive into the floor with the legs. The Deadlift is more of a pushing exercise than a pulling one.

Keep it simple because it doesn't have to be complex to be effective.

Keep it simple because it doesn’t have to be complex to be effective.

 

Video