2.27.15 Training Sessions (4)

General Preparation
Warm-up:
5-minutes of Jump Rope
Then:
Mobility:
N/A
Then:
Workout:
Tag Team Shuttles
Move five objects of varying weights one at a time across the gym. 
Rest while your partner goes
Max rounds in 8-minutes
Then:
4x (30s Split Jump + 30m Bear Crawl)
Then:
4x (30s DB Push Press + 30m Bear Crawl)
Then:
In the time remaining…
Descending by two
30x KBS @ 60/45 +
20s Wall Sit +
28x KBS +
20s Wall Sit +
26x KBS +
20s Wall Sit
Continue until you reach 2x KBS + 20s Wall Sit
Then:
Cool Down
 
 
Strength
Warm-up:
20x Hip Hinges
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Squats
3×5 Dead-Stop Goblet Squats
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
Mobility:
Shoulder External Rotation
T-Spine
Paleo Chair
Then:
Workout:
BB Complex (clean-grip):
Deadlift +
Bent-Over Row +
Front Squat +
Strict/Push Press +
Back Squat +
Tuck Jumps
Set 1: 6 reps each
Set 2: 4 reps each
Set 3: 2 reps each AHAP
Then:
Front Squat + Strict Pull-up
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Accumulate 2:00 minute L-Sit
Every time you drop down do 15x Push-ups 
Then:
Cool Down
 
Competitive Fitness
CrossFit Open Workout 15.1
9 minute AMRAP
15x Toes-to-Bar +
10x Deadlift @ 115/75 +
5x Snatch
Immediately following 9 minutes athlete has 6 minutes to establish a max Clean and Jerk.
Then:
Fall Down
 
 
Hypertrophy Bootcamp
Warm-up:
20x Hip Hinges
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Squats
3×5 Dead-Stop Goblet Squats
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
Mobility:
Shoulder External Rotation
T-Spine
Paleo Chair
Then:
Workout:
50x Back Squats @ BW +
50x Bench Press @ 3/4 BW +
100x Ring Rows +
100x Push-ups
Partition all work as needed
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The Goblet Squat is all most people need. I like it in the warm-up especially as a preparatory movement. Get low into the bottom and press the knees out with the elbows. Work to keep the chest high and proud.

The Goblet Squat is all most people need. I like it in the warm-up especially as a preparatory movement. Get low into the bottom and press the knees out with the elbows. Work to keep the chest high and proud.

2:00 minute accumulation. It's tough, but try to keep the shoulders down and back.

2:00 minute cumulative L-Sit. It’s tough, but try to keep the shoulders down and back.

Every time you drop knock out 15x Push-ups.

Every time you drop knock out 15x Push-ups.

It's adds up...

It adds up…