2.25.15 Training Sessions (3)

General Preparation
Warm-up:
5x Box Breathing Squats
30x German Arm Swings
2x15m Lunge + 15m Reverse Bear Crawl
2×10 Shoulder Dislocates
4×4 KB Bottoms-up Press, AHAP
2×5 Burpees
Then:
Mobility:
T-Spine
Lx Spine
Then:
Workout:
3000m Tag Team Row or 2500m Tag Team Ski (2-players)
Switch every 60 sec
for time
Rest fully
Then:
Man-Maker Strength Ladder
10 reps @ 2×15
10 reps @ 20#
10 reps @ 30#
6 reps @ 40
2×4 reps @ 45
2×4 reps @ AHAP
Casual pace
Then:
5x15m Forward Sled Drags, AHAP
Rest fully between sets
Then:
3×30 sec Reverse Hollow-Body Holds on rings, time permitting
 
 
Strength
Warm-up:
5x Box Breathing Squats
30x German Arm Swings
2x15m Lunge + 15m Reverse Bear Crawl
2×10 Shoulder Dislocates
4×4 KB Bottoms-up Press, AHAP
2×5 Burpees
Then:
Mobility:
T-Spine
Lx Spine
Then:
Workout:
5×5 Neutral-Grip Pull-up, AHAP
Then:
6x (3x each) Heavy Sandbag TGU @ 80-100/40-60# +
60 sec Farmer Hold @ 230/170# (total weight)
4 sets
Rest fully between sets
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
3×3 Pull-up + Pullover
Then:
Snatch BB Complex @ 45#
Then:
HH Snatch + Snatch Balance + OHS 
4 sets, AHAP
Then:
64x KBS +
8x BB Thrusters @ 155/105
for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Layer by layer we strip away doubt and discover the person we're capable of becoming.

Layer by layer we strip away doubt and discover the person we’re capable of becoming.

It starts out being manageable. But but he time the minute is up you can't wait to drop it.

It starts out manageable. But by the time the minute is up you can’t wait to drop it.

And by the forth set you're pretty much fried.

And by the fourth set you’re pretty much fried.

Tony doing TGUs with the 100# bag. Impressive considering it's almost 3/4 BW.

Tony doing TGUs with the 100# bag. Impressive considering it’s almost 3/4 BW.

Grit and grind.

Grit and grind