2.29.15 Training Sessions (4), Video

General Preparation
Warm-up:
5x Box Breathing Squats
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Band Tears
2×10 Shoulder Dislocates
Then:
15m Bear Crawl every 30 sec for 5:00 (alternate between forward and reverse crawls)
Then:
Mobility
N/A
Then:
Workout:
KB Headcutter Cluster:
8 reps @ 50# +
6 reps @ 60# +
3 reps @ 70# +
30s Hard Interval +
60s rest
4 rounds
Then:
10x KBS @ 70/50 + 10x Man-Makers
10x KBS + 9x Man-Makers
10x KBS + 8x Man-Makers
10x KBS + 7x Man-Makers
10x KBS + 6x Man-Makers
10x KBS + 5x Man-Makers
10x KBS + 4x Man-Makers
10x KBS + 3x Man-Makers
10x KBS + 2x Man-Makers
10x KBS + 1x Man-Maker
Then:
Cool Down
 
 
Strength
Warm-up:
5x Box Breathing Squats
2x15m Lunge + 15m Tin Man Walks
2×5 Wall Squats
2×10 Squats
2×10 Shoulder Dislocates
4×10 KBS @ 40, 50, 60, 70
4×4 KB Bottoms-up Press
Then:
Mobility:
T-Spine
Couch Stretch
Workout:
Then:
5×8 Back Squat @ 65#
Then:
5×8 Strict Press @ 65%
Then:
10-1 Push-up Ladder (two players), actual rest
Then:
Cool Down 
 
 
Competitive Fitness
Warm-up:
5x Box Breathing Squats
15m Lunge + SLDL + Pistol
2×5 Wall Squats
2×10 Squats
2×5 Band Tears
2×10 Shoulder Dislocates
Then:
Workout:
5×5 Standing Muscle-ups
Then:
4x30m Zercher Yoke Carry, AHAP
Then:
12 minute AMRAP
40x Pistol “Buy-in” +
3x Power Clean @ 135/85 +
6x Front Front Squat +
ME Kipping Pull-ups (set is over when you drop from bar)
Record Pull-ups
Then:
Cool Down
 
 
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 
Then:
A1 6-8x Chin-up
A2 6-8x Seated Zottman Curls @ 4010 tempo
A1 4-6x Chin-up
Rest fully, 4 sets
Then:
3xBench Press “21s” (standard grip width)
Then:
3×12 Seated DB External Rotation
 
Coach’s Comment
N/A
 
Video