3.6.15 Training Session (4)

General Preparation
“Happy Birthday Amber Carmichael”
Warm-up:
37x Lunge + 
37x Squat +
37s Wall Sit
2 rounds to warm-up
Then:
Mobility:
Couch Stretch, 2×30 sec each
Then:
Workout:
37x Awkward Lunges (Sandbag on left shoulder, KB in right hand), switch 
Then:
37 sec Farmer’s Hold @ 230/150 (non-negotiable) +
UB American KBS @ 60/45 (stop at 37 if you get there).
If you stop, immediately make up the difference in Reverse Burpees
For example, if you do 25 UB KBS, immediately of 12x Reverse Burpees.
Rest 2:00, 4 sets
Then:
4×37 sec Handstand Holds against wall
Then:
Cool Down
 
 
Strength
Warm-up:
30x German Arm Swings
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Weighted Dislocates
3×12 Banded External Rotation
3×5 Push-ups with a PLUS
Then:
Mobility:
N/A
Then:
Workout:
2″ Axle Bench Press Strength Ladder
10 rep
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Chase each set with an ALL-OUT 100m Ski @ <20 sec/<25 sec
Then:
Rotator Cuff work
 
 
Competitive Fitness
Warm-up:
30x German Arm Swings
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Weighted Dislocates
3×12 Banded External Rotation
3×5 Push-ups with a PLUS
Then:
Mobility:
Couch Stretch, 2×30 sec each 
T-Spine
Then:
Workout:
4×3 False-Grip Ring Pull-ups
Then:
Snatch Complex @ 45#
Then:
3-Position Clean @ 65% of Max (floor, above knees, HH)
4 sets
Then:
30 sec Row + 
30s Rest +
30s Double Unders +
30 sec rest
3-5 rounds at conversational pace
Then:
Cool Down
 
 
Hypertrophy Bootcamp
A1 10-12x BB RDL
A2 10-12x Seated DB Shoulder Press
12 minute rotation
Then:
B1 15m DB Walking Lunge 
B2 10-12x Ring Rows, feet elevated
12 minute rotation
Then:
C1 10-12x Ring Push-ups 
C2 6-8x Seated DB French Press
C3 20x BB Grip Roll-ups
3-4 sets
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
The Awkward Lunge is a sandbag on one shoulder and a Kettlebell in the opposite hand.

The Awkward Lunge is a sandbag on one shoulder and a Kettlebell in the opposite hand.

Keep the bar close to the legs and send the hips back as far as possible.

Keep the bar close to the legs and send the hips back as far as possible.

Keep the head up and shoulder back. But at some point everything decides not to listen and you're just fighting to hold on.

Keep the head up and shoulders back. At some point everything decides not to listen and you’re just fighting to hold on.

White knuckles.

Squeeze hard. Try to whiten your knuckles. This creates better neural drive and strength.

Happy Birthday Amber.

Happy Birthday Amber.

Try to keep your upper arm as vertical as possible. The beauty of the French Press is ti stretches both ends of the Triceps.

Try to keep your upper arm as vertical as possible. The beauty of the French Press is it stretches both ends of the Triceps.

Toes-n-Nose. Stack everything in a perfect vertical line. Keep the shoulders active by pushing into the floor throughout the hold. Amber showing exactly how it's done.

Toes-n-Nose Handstand Hold. Stack everything in a perfect vertical line. Keep the shoulders active by pushing into the floor for the entirety of the hold. Amber showing exactly how it’s done.

Beau after his final Handstand Hold. It wasn't easy. And as the end of your 37 seconds approaches you have to start planning your exit strategy.

Beau after his final Handstand Hold. It wasn’t easy. And as the end of your 37 seconds approaches you have to start planning your exit strategy off the wall, as the shoulder are pretty much fried.

Stretch the bar to the very end of the fingers during the Grip Roll-ups.

Stretch the bar to the very end of the fingers during the Grip Roll-ups.

WMDs.

WMDs.