2.19.15 Training Sessions (4)

General Preparation
Warm-up:
5x Box Breathing Squats
2x15m Lunge + 15m Bear Crawl
2×10 Squats
2×5 Band Tears
2×10 Shoulder Dislocates
Then:
Mobility:
T-Spine
Shoulder Band Distractions
Then:
Workout:
KB Complex
10x Halos
10x ATW
10x Figure 8’s
10x Goblet Squat 
10x Snatch
10x (5 each) Windmill
Then:
3×6 Single-Arm, Single-Leg KB Strict Press (ipsilateral loading)
Then:
IWT
Phase I:
6x Single-Arm KB Clean and Press, left + 6x Single-Arm KB Clean and Press, right +
1:00 (3x Burpee + 30m Sprint) +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase II
12x KB Front Squats +
1:00 (10x Mountain Climber + 10x Lateral Hops over parallettes) +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase III
10-8-6-4 Strict Toes-to-Bar +
60m OH Sandbag Carry @ 40-80#
Then:
Cool Down
 
Strength
Warm-up
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×10 Squats
2×5 Band Tears
2×10 Shoulder Dislocates
Then:
Mobility:
T-Spine
Paleo Chair
Then:
Workout:
Back Squat 
6×5 @ 70%
Then:
Strict Press
6×5 @ 70%
Then:
4×6 Pendlay Rows
Then:
4×4 Walkout Planks
 
 
Competitive Fitness
Warm-up
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×10 Squats
2×5 Band Tears
2×10 Shoulder Dislocates
Mobility:
N/A
Workout:
3:00 AMRAP
30m Keg Carry, various styles +
60m Sprint
1:1 rest
2 rounds
Then:
200m Forward Sled Drag, AHAP +
30m Tire Flip (15m out, 15m back)
3 rounds
Then:
10-minutes on Muscle-up Progression
Options include:
5:00 cumulative FLR in rings 
5×5 Bulgarian Ring Rows
5×5 Ring Rows, feet elevated
Then:
Actual Cool Down
 
 
Hypertrophy Bootcamp
“Arm Day”
A1 20x Triangle Push-ups + M.E. Seated Hammer Curls 
A2 20x Triangle Push-ups + M.E. Seated Zottman Curls 
A3 20x Triangle Push-ups + M.E. Off-Set to pinkie Biceps Curls 
A4 20x Triangle Push-ups + M.E. Off-Set to index Finger Biceps Curls 
A5 20x Triangle Push-ups + M.E. Reverse EZ Bar Curl
A6 20x Triangle Push-ups + M.E. Straight Bar Curl
2 rounds
*All DB work is thick grip
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
I wanted something awkward to be held overhead. The sandbag is the perfect tool. The hardest part is actually getting it overhead. Once it's there the hold itself isn't overly complex. But any time you use the sandbags the load will be more awkward than a more rigid tool like a KB, DB, or BB.

I wanted something awkward to be held overhead. The sandbag is the perfect tool. The hardest part is actually getting it overhead. Once it’s there the hold itself isn’t overly complex. But any time you use the sandbags the load will be more awkward than a more rigid tool like a KB, DB, or BB.

The Single-Arm KB Clean and Press. Haven't done this one in a while.

The Single-Arm KB Clean and Press. Haven’t done this one in a while.