2.16.15 Training Sessions (4)

General Preparation
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
15m Lunge + Quad Stretch
2×5 Wall Squats
3×10 Goblet Squats @ 40, 50, 60
2×5 Band Tears 
2×10 Dislocates
Then:
As a group…
4x (20s Arch Hold + 10s Rest) 
Then:
Mobility:
T-Spine
Paleo Chair
Workout:
300m Row +
20-15-10-5
KB Headcutter +
Burpee +
15x Whip Smash
1st round looks like…
300m Row + 20x Headcutter + 20x Burpee + 15x Whip Smash
2nd round looks like 
300m Row + 15x Headcutter + 15x Burpees + 15x Whip Smash, etc….
Then:
5:00 cumulative FLR in rings
 
 
Strength
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
15m Lunge + Quad Stretch
2×5 Wall Squats
3×10 Goblet Squats @ 40, 50, 60
2×5 Band Tears 
2×10 Dislocates
Then:
As a group…
4x (20s Arch Hold + 10s Rest) 
Then:
Mobility:
T-Spine
Paleo Chair
Then:
Workout:
Back Squat
6×5 @ 70%
Then:
Strict Press
6×5 @ 70%
Then:
Push-up Challenge 2.0
10x Strict Push-up + 10s Rest
10 rounds
Then:
Rotator Cuff work
 
 
Competitive Fitness
20x Bulgarian Bag Halos +
10x Push-ups
3 sets to warm-up
Then:
5×5 Standing Muscle-ups
Then:
Snatch BB Complex @ 45#
Then:
15-minutes to establish 2RM Power Snatch (drop BB between reps)
Then:
7:00 EMOM
With 80% of 2RM Power Snatch perform 
5x TnG Power Snatch +
20x Double Unders 
Then:
3xME Jumping Back Squats @ 30% of max
Then:
Cool Down with 2:00 cumulative Ring Dip Support
 
 
Hypertrophy Bootcamp
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
15m Lunge + Quad Stretch
2×5 Wall Squats
3×10 Goblet Squats @ 40, 50, 60
2×5 Band Tears 
2×10 Dislocates
Then:
As a group…
4x (20s Arch Hold + 10s Rest) 
Then:
Mobility:
T-Spine
Paleo Chair
Then:
Workout:
10×10 Back Squats
Rest 90 sec between sets
Then:
4x (30/30) Jump Squat
Rest 2:00
4x (30/30) Split Jump
Then:
3×10 Single-Leg Calf Raises
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
When you bend forward to touch the foot pull up on the back leg. Hinge from the hips.

When you bend forward to touch the foot pull up on the back leg. Hinge from the hips.

5:00 cumulative FLR to positional failure. In other words, when you can no longer maintain optimal position stop. Continue this process until you accumulate 5:00 total minutes.

5:00 cumulative FLR to positional failure. In other words, when you can no longer maintain optimal position stop. Continue this process until you accumulate 5:00 total minutes. makes for a great cool down.

Stack everything up. The hands, elbows, shoulders, hips, and feet are stacked vertically.

The hands, elbows, shoulders, hips, and feet are stacked vertically at the top of the Strict Press.

To better prepare the Brachioradialis, Pecs, and shoulder stabilizers maintain an externally rotated position during the dip support. Brian is great position.

To better prepare the Brachioradialis, Pecs, and shoulder stabilizers maintain an externally rotated position during the dip support. Brian is great position.

 

Video