3.10.15 Training Sessions (4)

General Preparation
Warm-up:
Jog 400m 
2x15m Lunge + 15m Tin Man Walk
2×10 Squats
2×5 Jump Squats
3×5 Burpees
4×10 KBS @ 40, 50, 60, 70
3×5 Pull-up
Then: 
Mobility:
N/A
Then:
Workout
P1 16x H2H KBS @ 60/50 
P2 Farmer’s Hold @ 230/150 for duration of KBS
P3 Rest
Rotate for 12 minutes
Then:
Three-Player Ski Erg Relay
Alternate players every 30 sec
Max Reps
Then:
P1 200m Sandbag Shuttle @ 80/40# 
P2 Wall Sit for duration of shuttle
P3 Rest
12 minute rotation
Then:
Cool Down
 
 
Strength
Warm-up
2x15m Lunge + 15m Tin Man Walk
2×10 Squats
2×5 Jump Squats
3×5 Burpees
4×10 KBS @ 40, 50, 60, 70
3×5 Pull-up
Then:
Mobility:
T-Spine
Couch Stretch
Dowel Shoulder External Rotation
Then:
Workout
3×10 BB RDL
Then:
5×3 Paused Front Squats (3 sec in bottom), AHAP
Then:
10x Hex Bar Deadlift + 30s L-Hang from Pull-up Bar
3 sets
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
2x15m Lunge + 15m Tin Man Walk
2×10 Squats
2×5 Jump Squats
3×5 Burpees
3×8 Pistol Squats
3×5 Pull-up
Then:
Mobility:
T-Spine
Couch Stretch
Dowel Shoulder External Rotation
Then:
Workout:
Snatch Complex @ 45#
Then:
3xHH Snatch, AHAP
4 sets
Then:
12 minute AMRAP
40x Wall Ball + 
20x Toes-to-Bar
Rest exactly 2:00 minutes
2:00 ME Target Burpees
Then:
Cool Down
 
 
Hypertrophy Bootcamp
Warm-up:
30x German Arm Swings
2×10 Shoulder Dislocates
2×5 Weighted Dislocates
3×12 Banded Shoulder External Rotation
Then:
Mobility:
N/A
Then:
Workout:
7x Push-ups every 30s for 5 minutes
Then:
5×10 Axle Bench Press with Chains
Chase each set with 20x Explosive Medicine Ball Chest Pass @ 40#
Rest 2:00 minutes
Then:
DB Chest Press Drop Set
Max Reps @ 2×55
Max Reps @ 2×50
Max Reps @ 2×45
Rest fully, repeat once
Then:
Cool Down with rotator cuff work, time permitting
 
Coach’s Comment
N/A
 
Photos
200m Sandbag Shuttle.

200m Sandbag Shuttle.

H2H KBS. Release the KB and catch it with the other hand.

H2H KBS. Release the KB and catch it with the other hand.

While player one swings, player two holds the Farmer implements.

While player one swings, player two holds the Farmer implements. Griptastic.

The finale for the Strength work today was 10x Hex bar Deadlifts followed by an L-Hang from the Pull-up bar.

The finale for the Strength work today was 10x Hex bar Deadlifts followed by an L-Hang from the Pull-up bar.

The Hex Bar Deadlift is not a squat, it's still a Deadlift. Limit knee bend and try to keep the tension in the posterior muscles as opposed to the quads. Kathy demonstrating properly loading mechanics.

The Hex Bar Deadlift is not a squat, it’s still a Deadlift. Limit knee bend and try to keep the tension in the posterior muscles as opposed to the quads.

The dreaded L-Hang.

The dreaded L-Hang.