2.6.14 Training Sessions (4)

General Preparation
Warm-up:
 5x Box Breathing Squats
20x Balancing Leg Swings
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×5 Squats
2×5 Band Tears
2×10 Shoulder Dislocates
3×10 KBS @ 40, 50, 60
Then:
Mobility:
T-Spine
Then:
Workout:
500m Row or 400m Ski +
10x Thrusters +
10x Pull-up
Rest exactly 2:00 minute between rounds
4 rounds
Rest fully
Then:
KBS + Wall Walk Progression
50 reps @ 40 + 5x Wall Walks 
40 reps @ 50 + 4x Wall Walks
30 reps @ 60 + 3x Wall Walks
20 reps @ 70 + 2x Wall Walks
10 reps AHAP + 1x Wall Walk
Then:
Cool Down
 
 
Strength
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×5 Squats
2×5 Band Tears
2×10 Shoulder Dislocates
3×10 KBS @ 40, 50, 60
Then:
Mobility:
Shoulder External Rotation
Couch Stretch
Then:
Workout:
Work up to a new PR doing a Front Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Chase each set with 3x Box Jumps, AHAP
Then:
Cool Down
 
Competitive Fitness
Get warm
Then:
Snatch BB Complex @ 45#
Then:
Power Snatch from mid-thigh
3-2-2-2-2
Fourth set should of be the heaviest
Then:
Behind the Neck Push Press from Split Stance
5-5-5-5
Then:
15x OHS +
10 sec rest +
:45 sec L-Hang +
30 sec rest
Continue until you break on either OHS or L-Hang
Then:
Cool Down
 
 
Hypertrophy Bootcamp
German Body Comp Session
A1 12x Sumo Deadlift
A2 12x DB Chest Press, Neutral-Grip
Rotate for 12 minutes
Then:
B1 8-10x Koji BB Strict Press
B2 6-8x Eccentric Enhancement Hanging Leg-Raises
Rotate for 12 minutes
Then:
C1 6-8x Seated DB Lateral Raises
C2 12-15x Single-Arm DB Rows, AHAP
3 sets
Then:
Cool Down
 
Coach’s Comment
N/A
 
Video