2.26.15 Training Sessions (4)

General Preparation
Warm-up:
5x Box Breathing Squats
20x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch
3×10 KBS
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
Mobility:
T-Spine
Then;
Workout
4x30m Awkward Lunges with Sandbag and KB, AHAP
Then:
P1 8x Reverse Burpees 
P2 Rest
Switch
P1 7x Reverse Burpees 
P2 Rest
Switch
P1 6x Reverse Burpees
P2 Rest
Continue to 1x Reverse Burpees each 
Then:
10x Push-ups + 10x KBS + 20 sec rest
5-10 rounds
Then:
Cool Down
 
 
Strength
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch
3×10 Goblet Squat
2×5 Band Tears
2×10 Shoulder Dislocates
3×12 Banded External Rotation
2×5 Push-ups
Then:
Mobility:
T-Spine
Paleo Chair, 2×30 sec each
Then:
Workout:
6×5 Back Squats @ 78%
Then:
6×5 Strict Press @ 78%
Then:
4xME Fat Bar Hanging Rows
Then:
Cool Down with Rotator Cuff work
 
 
Competitive Fitness
Warm-up with some gymnastics progressions, 8 minutes
Then:
3×10 Tire Flip
Rest fully
Then:
30m prowler push
30m sprint
30m farmer carry
30m prowler push
30m sprint
30m farmer carry
Rest fully, 4 rounds 
Then:
Cool Down
 
 
Hypertrophy Bootcamp
A1 6-8x Dips @ 4010 tempo
A2 6-8x Decline Fat Bar Triceps Extensions with chains @ 4010 tempo
A1 4-6x Dips
Rest 2:00, 4 sets
Then:
4×12 Off-Set (toward index finger) Fat Grip DB Curls @ 4010 tempo
Rest 90 sec between sets
Then:
3xStraight Bar Curl “21s”
7 reps at bottom range +
7 reps at top range
7 reps full range
Rest fully between sets 
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Warming up with gymnastics "stuff."

Warming up with gymnastics “stuff.”