3.10.15 Training Sessions (4) by admin | Mar 10, 2015 | Today in The GymGeneral 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. H2H KBS. Release the KB and catch it with the other hand. 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 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.