2.9.15 Training Sessions (4)

General Preparation
Warm-up:
5x Box Breathing Squats
15m Knee Grab
15m Knee Grab with Externally rotated hip
2x15m Lunge + 15m Tin Man Walk
2×10 Squats
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
Mobility:
Banded Shoulder Distraction, 2×30 sec each
Then:
Workout
20x Bulgarian Bag Halos +
5x (each) KB Windmill 
3 sets, go up each set on Windmill
Then:
4×12 “Spike” Swings
Then:
10x Strict Push-ups +
5x Strict Chin-up +
4x TGU (2 each side) +
3x Axle Deadlifts
20 minutes AMRAP
Then:
Cool Down
 
 
Strength
Warm-up:
5x Box Breathing Squats
15m Knee Grab
15m Knee Grab with Externally rotated hip
2x15m Lunge + 15m Tin Man Walk
2×10 Squats
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
Workout:
Back Squat 
5-3-2-1-max reps @ 80% 1RM
Then:
Strict Press
5-3-2-1-max reps @ 80% 1RM
Then:
3x30m Lunge, AHAP
15m down put heavy sandbag on one shoulder and hold heavy KB in the other hand
15m back switch shoulders and hands.
Rest 2:00 minutes
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
Snatch BB Complex @45#
Then:
15 minutes to establish max for day 3-Position Snatch (HH, Above knee, Below knee)
Then:
15 minutes to establish max for day Jerk Balance + Split Jerk
Then:
Set a clock for 8:00 minutes
4:00 minutes of M.E. KB Snatch
In next 4:00 run 400m. 
Rest in time remaining
Then immediately
Set a clock for 4:00 minutes 
2:00 minutes of M.E. KB Snatch 
In next 2:00 minutes run 400m
Then:
Cool Down
 
 
Hypertrophy Bootcamp
Warm-up:
5x Box Breathing Squats
15m Knee Grab
15m Knee Grab with Externally rotated hip
2x15m Lunge + 15m Tin Man Walk
2×10 Squats
2×10 Shoulder Dislocates
2×5 Push-ups
Mobility:
N/A
Workout:
4×6 Stationary Lunges (barbell on back), AHAP
Then:
10×10 Back Squat @ 20RM
Rest exactly 90 sec between sets
Then:
100x Calf Raises, partition as needed
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The Spike Swings is a fantastic tool for teaching acceleration out of the bottom and contraction at the top of the swing where the athlete is most vulnerable to injury.

The Spike Swings is a fantastic tool for teaching acceleration out of the bottom and contraction at the top of the swing where the athlete is most vulnerable to injury.

A view from the side.

A view from the side.

James teaching the Axle Deadlifts.

James teaching the Axle Deadlifts.

The supplementary work for the Back Squats and Strict Press. A heavy sandbag on one shoulder and a kettle bell in the opposite hand.
The supplemental work for the Back Squats and Strict Press work: A heavy sandbag on one shoulder and a kettle bell in the opposite hand. 3x30m.

 

Video 

L-Chin-up from Go Primal Fitness on Vimeo.