3.2.15 Training Sessions (4)

General Preparation
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Bear Crawl
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
Mobility:
T-Spine
Then:
Workout:
20x Bulgarian Bag Halos +
4x (30s Mountain Climber + 30s FLR)
Rest 2:00
Then:
20x Bulgarian Bag Halos +
4x (30s KBS @ 50/35 + 30s Hold KB in Dead Hang position)
Rest 2:00
Then:
20x Bulgarian Bag Halso +
4x (30s Ball Slam @ 30/20 + 30s Rock Hold)
Then:
10x Strict Pull-up or 10x Ring Rows +
60m KB Farmer’s Carry, AHAP
4 sets
Then:
10-Minutes of Push-ups
2-5 reps every 15 sec for 10 minutes
Then:
Cool Down
 
 
Strength
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Bear Crawl
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
Mobility:
T-Spine
Couch Stretch
Paleo Chair
Then:
Workout:
Back Squat 
5-3-2-1-1-AMRAP @ 85%
Then:
Strict Press
5-3-2-1-1-AMRAP @ 85%
Then:
4×4 Straight Body Lowers @ 10 sec eccentric
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
15m Lunge + SLDL + Pistol Squat
Then:
KBS
10 reps @ 40
10 reps @ 50
5 reps @ 60
5 reps @ 70
Then:
Workout
5x10s Eccentric-Only Chin-ups
Then:
Snatch Complex @ 45#
Then:
15 minutes to establish a max Snatch Balance
Then:
15 minutes to establish a max Clean Deadlift + Hang Clean (above the knee)
Then:
500m Row time trial
Then:
Cool Down
 
 
Hypertrophy Bootcamp
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Bear Crawl
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout:
10×10 Back Squat @ 20RM
Then:
20-18-16-14-12-10-8-6-4-2 DB Lunge + 5x Strict Toes-to-Bar
20 Lunges/5 TTB, 18 Lunges/5 TTB, 16 Lunges/5 TTB, etc…
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Find a gear on the Mountain Climbers that allows you to sustain continuous movement for the entire 30s.

Find a gear on the Mountain Climbers that allows you to sustain continuous movement for the entire 30s.

…and then the "rest."

…and then the “rest.”

Monday is squat day.

Monday is squat day.

5-3-2-1-1-AMRAP @ 85% was the order of the day.

5-3-2-1-1-AMRAP @ 85% was the order of the day.

The Bulgarian Bag is one of the best tools in the gym for trying rotational core stabilization. Also, unlike a medicine ball it allows for continuous, repeated efforts.

The Bulgarian Bag is one of the best tools in the gym for training rotational core stabilization. Also, unlike a medicine ball it allows for continuous, repeated efforts.

Slam and hold. There is little reprieve for the shoulders.

Slam and hold. There is little reprieve for the shoulders.

The program called for Strict Pull-ups. Break them up if you have to. If you can get away with no using a band it's always better.

The program called for Strict Pull-ups. Break them up if you have to. If you can get away with not using a band it’s always better.

I think the transfer of strength from Ring Rows and Pull-ups is much more effective than using a band on the pull-up bar. The cueI often use is to pull the hands to the armpits. This ensures the scapular come together and range of motion is optimized.

I think the transfer of strength from Ring Rows and Pull-ups is much more effective than using a band on the pull-up bar. The cue I often use is to pull the hands to the armpits. This ensures the scapula come together and range of motion is optimized.

Chest up, shoulders slight externally rotated.

Chest up, shoulders slight externally rotated.

If the Straight Body Lower is to tough, simply bend the knees.

If the Straight Body Lower is too tough, simply bend the knees. The goal is the same. Try to lift the hip up as you lower the legs.

Strength training forces one to focus more. When the load gets heavy, the mind is very much in the moment because it has to be.

Strength training forces one to focus more. When the load gets heavy, the mind is very much in the moment because it has to be.

So many people look for the shortcuts. And the truth is the shortcut leads back to the start because in the end you never learn to accomplish anything. The path of true progress is long, hard, and undesirable and is why few choose to tread it. So put your head down, seek guidance, and be ready to a bumpy ride. The advantage is we are better people in the end hone we forgo the innate tug of mediocrity that infects society. Meaningfulness takes time.

Too many people look for the shortcuts. And the truth is the shortcut leads back to the start because you never really accomplish anything. The path of true progress is long, hard, and undesirable. It’s why so few choose to tread it. Put your head down, seek guidance, and be ready for a bumpy ride. The advantage is we are better people in the end when we recognize and forgo the innate tug of mediocrity that infects society. Meaningfulness takes time.