2.5.15 Training Sessions (4), Birthday workout

General Preparation
Warm-up:
20x Balancing Leg Swings
30x German Arm Swings
2x15m Lunge + Bear Crawl
2×5 Wall Squats
2×10 Squats
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
KBS Strength Ladder
10 reps each @ 35, 45, 50, 60
Then:
Mobility:
T-Spine
Shoulder Band Distractions
Workout
Every 6:00 minutes a new round begins
Each round starts with a 400m run. 
In the time remaining attempt to complete the following:
41x OH Lunges @ 45/25
41x Calories on Rower
41x Wall Ball @ 20/14
41x Box Jump-Overs/Step-Overs @ 24/20″
41x HR Push-ups OR HSPUs
41x DB Snatches @ 40/25
Then:
Fall Down
 
 
Strength
Warm-up:
20x Balancing Leg Swings
30x German Arm Swings
2x15m Lunge + Bear Crawl
2×5 Wall Squats
2×10 Squats
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
Goblet Squat Strength Ladder
10 reps each @ 35, 45, 50, 60
Then:
Mobility:
T-Spine
Couch Stretch, 2×30 sec each
Then:
Workout:
BB Back Squat 
3-3-8-8-8
Sets of 8 performed @ 73% 1RM
Then:
BB Strict Press
3-3-8-8-8
Sets of 8 performed @ 73% 1RM
Then:
30 sec L-Hang from Pull-up Bar (above parallel) +
ME Fat Bar Curls
3 sets
Then:
Cool Down
 
Competitive Fitness
Warm up:
20x Balancing Leg Swings
15m Lunge + SLDL + Bear Crawl
15m Lunge + Quad Stretch + Tin Man Walk
2×10 Squats
2×10 Dislocates
Then:
Mobility:
Banded Shoulder Distractions
Hip External Rotation
Then:
Workout:
Headstand work, 3 x 30 sec holds
Then:
Work up to Max for Day Muscle Snatch
Then, with that weight:
Snatch + Snatch Balance
4 sets, rest fully
Then:
200m Run +
30x Double-Unders
20x Ball Slams
10x Push-ups
2 rounds for time 
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 Fat Bar Curls @ 4010 tempo
A2 6-8x Seated Zottman Curls @ 4010 tempo
A1 4-6x Fat Bar Curls
Rest fully, 4 sets
Then:
3xBench Press “21s” (standard grip width)
Then:
3×12 Seated DB External Rotation
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Happy Birthday James.

Happy Birthday James.