2.11.15 Training Sessions (4)

General Preparation
Warm-up:
5x Box Breathing Squats
Then:
Jog 400m
15m Knee Grabs
15m Knee Grab with leg externally rotated
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Burpees
2×10 Split Jumps
3×10 KBS @ 40, 50, 60
Then:
Mobility:
N/A
Workout:
400m Run +
30x KB Hi-Pull +
20x Burpee +
30x Wall Ball +
20x Push Press +
30x Split Jumps +
20x Toes-to-Bar +
30x Ball Slam +
20x Box Jump-Overs +
400m Run
6 minute AMRAP
Rest 5 minutes
9 minute AMRAP
Rest 5 minutes
Complete the entire circuit for time (capped at 15 minutes)
Then:
Fall Down
 
 
Strength
Warm-up:
2×5 Band Tears
2×10 Shoulder Dislocates
2×10 Push-ups
Mobility:
T-Spine
Then:
Workout:
Work up to 3RM Strict Chin-up @ 4010 tempo, semi-supinated grip
5-5-3-3
Then:
5-Rep Chin-up Clusters, same grip
1-1-1-1-1
Rest 15-20 sec between reps
Rest fully, 3 sets
Then:
5-4-3-2-1 Axle Deadlift
Rest plenty
Then:
Cool Down
 
Results
Deadlift PRs:
Erica J. – 195
Joe G. – 305
Jennine B. – 215
Rob J. – 265
Brooke N. – 235
Bobby O. – 290
Steve S. – 315
 
 
Competitive Fitness
Get warm
Then:
Snatch BB Complex @ 45#
Then:
10-minutes to establish max Muscle Clean for day
Then, using that weight
5:00 minute EMOM 
5x TnG Power Cleans + 5x Burpee/Bar Hops
Rest fully
Then:
5:00 minute EMOM
5x Thrusters @ 95/65 + 5x Kipping Pull-ups
Rest fully
Then:
Alternate between M.E. Bent-Arm Chin Holds + L-Sit
4 sets
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos

Pretty much sums it up.

Pretty much sums it up.

 
Video