3.11.15 Training Sessions (3)

General Preparation
Warm-up:
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×10 Split Jumps
2×5 Band Tears
2×10 Dislocates
3×3 KB Windmill
3×5 KB Bottoms-up Press, AHAP
Then:
Mobility:
T-Spine
Paleo Chair, 2×30 sec 
Then:
Workout:
KB Headcutter Strength Ladder
10 reps each @ 30, 35, 40, 45 
Then:
Single-Arm, Single-Leg KB Strict Press
5 reps each, same side loading, opposite side loading
3 sets
Then:
4x TGU
20x Split Jumps
3 rounds
Then:
DB Push Press + Dead Hang
20 reps/60s, 15 reps/45s, 10 reps/30s, 5 reps/30s
Then:
Cool Down
 
 
Strength
Warm-up:
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates
3×12 Banded Shoulder External Rotation
Then:
Mobility:
T-Spine
Lat
Then:
Workout:
40/30 Strict, Dead Hang Pull-ups
Partition as needed
Then:
Work up on OHS
Then:
2x (5-3-1) OHS
Then:
4xME Hanging Rows
 
 
Competitive Fitness
Warm-up:
30x German Arm Swings
2x15m Lunge + 15m Reverse Bear Crawl
2×10 Half Bridges
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
 3×5 Pull-ups
Then:
Workout:
3×30 sec Frog Stand
Then:
3×5 Pullovers OR 3×30 sec Bent-Arm Chin Hold
Then:
Mobility:
T-Spine
Then:
Workout:
2x BB Strict Press
Males start @ 135, Females @ 75
Add 10# each set. 
When you can no longer Strict Press, move to Push Press. 
When you can no longer Push Press, move to Push Jerk until failure
Then:
4 rounds for time
45 sec L-Hang 
15x Jumping Back Squats @ 65/45
15x HSPUs OR Strict Push-ups
Then:
Cool Down
 
Coach’s Comment
N/A
 
Video