2.20.15 Training Sessions (4)

General Preparation
Warm-up:
Jump rope for 5 minutes
Then:
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
15m Lunge + Spider Stretch
2x15m Tin Man Walk
4×10 KBS @ 40, 50, 60, 70
2×10 Shoulder Dislocates
Mobility:
N/A
Then:
Workout
“Death By” KB Shuttle @ 50/40
1st minute do 15m Shuttle
2nd minute do 30m Shuttle
Continue to 10 minutes
Then:
Set a clock for 8:00
For the first two minutes do max rounds of 5x Burpee + 5x Ball Slam @ 30/20
Rest for 6:00
3 rounds
Record rep totals for each round. Try to exceed each round
Then:
Cool Down with Handstand work
 
 
Strength
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
15m Lunge + Spider Stretch
2x15m Tin Man Walk
4×10 KBS @ 40, 50, 60, 70
2×10 Shoulder Dislocates
Then:
Mobility:
T-Spine
Banded Shoulder Distraction
Then:
Workout:
10-Minute KB Snatch Test (max reps) @ 40/30
Then:
Work up to a max Deadlift, 15 minutes
Then:
4×1 @ 90% max
Rest 3:00 minutes
During “rest” perform 15x Push-ups
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
15m Lunge + Spider Stretch
2x15m Tin Man Walk
4×10 Goblet Squats @ 40, 50, 60, 70
Then:
Mobility:
T-Spine
Shoulder External Rotation with Bands
Then:
Workout
Work up to 3RM Front Squat (8-10 minutes)
Then:
4-Rep Clean Cluster
1-1-1-1
Rest 20 sec between each rep
2-3 sets
Then:
Open workout 14.4
60 Calorie Row +
50x TTB +
40x Wall Ball +
30x Power Clean 135/95 +
20x Muscle-ups
for time
 
 
Hypertrophy Bootcamp
Workout
German Body Comp Sessions
A1 12x (6 reps each) DB Lunge 
A2 12x DB Bent-Over 
A3 40 sec Bent-Body Hollow
10 minute AMRAP
Rest 3-5 minutes
Then:
B1 8-10x Seated BTN Press
B2 6-8x Ring Rows, feet elevated
B3 30 sec L-Sit
10 minute AMRAP
Then:
C1 8-10x 1 and 1/4 DB Cyclist Squats (perform 1/4 rep in bottom)
C2 12-15x Thick DB Single-Arm Rows
C3 8-10x Seated DB External Rotation
10 minute AMRAP
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
This is just a cool-ass picture.

This is just a cool-ass picture.