2.3.15 Training Sessions (4)

General Preparation
Warm-up:
20x Balancing Leg Swings
20x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Burpee/Broad Jump
2×10 Squats
2×10 Lateral Lunges
Then:
Mobility:
N/A
Workout:
5:00 minute stations:
Rope Climb (1:1)
Prowler March (15m:15m)
Ski Erg (5 cals:5 cals)
Ball Slam/Burpee (5:5)
Rest 1:00 minute between rounds
2 rounds
Then:
Cool Down
 
Strength
Warm-up:
20x Balancing Leg Swings
20x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Broad Jump
2×10 Squats
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout
BB Complex, 6 reps each:
Deadlift +
Bent-Over Row +
Front Squat +
Strict Press/Push Press +
Back Squat +
Strict Pull-up
3 sets, light–>moderate load
Then:
2x (7-5-3) OHS Waves
Rest fully between sets
Then:
4x (20 sec Hollow + 10 sec rest)
Rest 2:00, repeat once
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
3×20 Handstand Wall Touches
Then:
Then:
Work up to a max for the day Muscle Clean
Then with that weight:
3-Position Clean (high hang, above the knee, mid shin)
4 sets
Rest fully
Then:
EMOM for 10 min:
5x Pull-ups, any style
5x Target Burpees
Then:
Cool Down
 
 
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:
2-4x Paused Dips (5-5-5) +
2-4x Paused Chin-ups (5-5-5)
Rest 2:00 minutes, 4 sets
Then:
4xME Close-Grip Fat Bar Bench Press with chains
Then:
100x BB Grip Roll-ups
Partition work as needed.
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Angle is everything. Get low and pump the knees. The heels should never touch the floor.

Angle is everything. Get low and pump the knees. The heels should never touch the floor.

I'm no scientist but sticky rubber mats + plastic skid pads + heavy weight = suck.

I’m no scientist but sticky rubber mats + plastic skid pads + heavy weight = suck.

Don't have rope climbs? No problem. There are plenty of ways to modify. But my recommendation is to learn. There's nothing more innate to human biology than climbing. 100,000 years ago if you couldn't climb you died.

Don’t have rope climbs? No problem. There are plenty of ways to modify. But my recommendation is to learn. There’s nothing more innate to human biology than climbing. 100,000 years ago if you couldn’t climb you died.

Straighten the legs not he way down.  The friction of the rope between your feet should provide enough resistance to allow you to slide down under control.

Straighten the legs on the way down. The friction of the rope between your feet should provide enough resistance to allow you to slide down under control.

Stokes trying to catch his breath.

Stokes trying to catch his breath.

The Fat Bar challenges the forearms even during pushing movements.

The Fat Bar challenges the forearms even during pushing movements.

The finisher. Be sure to lock the elbows and flex the wrist slightly at the top of the range.

The finisher. Be sure to lock the elbows and flex the wrist slightly at the top of the range.