3.13.15 Training Sessions (4)

General Preparation
Warm-up:
Locomotor Drills, various (8 minutes)
Then:
Mobility
N/A
Then:
Workout
10-Minutes of Tag Team Sprint (30 meters out, 30 meters back)
Then:
KB Complex:
10x Halos +
10x ATW +
10x Figure 8’s +
10x Goblet Squats +
10x Snatch +
10x Windmills +
1x TGU
2 sets: one light, one heavy
Then:
“Simple and Sinister”
20x KBS @ 70/50 +
2x TGU (same KB)
5 rounds for time
Then:
Cool Down
 
 
Strength
Warm-up
Locomotor Drills, various (8 minutes)
Then:
4×12 “Spike” KBS, AHAP (I put some footage on my Instagram page)
Then:
Find your 10RM Axle Deadlift (6 minutes)
Then:
8x DB Lunges +
8x DB Push Press +
1-8x Axle Deadlift Ladder with your 10RM
First round looks like 6x Lunge + 8x Push Press + 1x DL
Second round looks like 6x Lunge + 8x Push press + 2x DL, etc.
Continue to 8x DL
Then:
30s Bent-Arm Chin Hold +
30s 20 Deg Handstand Hold
2-3 sets
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
15 minutes to establish max Snatch for the day
Then:
15.3
7x Muscle-ups +
50x Wall Ball @ 20/14 +
100x Double Unders
14 minute AMRAP
 
 
Hypertrophy Bootcamp
A1 10x Clean Deadlift 
A2 10x Strict Toes-to-Bar
A3 ME Dips
12 minutes
Then:
B1 10x Front Squats 
B2 10x Ring Rows
B3 ME Push-ups
12 minutes
C1 12x Heavy Landmine Twists
C2 5x Walkout Planks 
C3 ME L-Sit
2-3 sets
 
Coach’s Comment
N/A
 
Photos
Training environment is everything. The best program in the world will do little if the training environment and the surrounding company are sub-par. We risk more and walk out personal edge with less reservation in the company of like-minded individuals. Get some...

Training environment is everything. The best program in the world will do little if the training environment and the surrounding company are lacking. We risk more in the company of like-minded individuals equally dedicated to the task of personal-reinvention. When you find the perfect synergy of programming, training partners, coaching, and environment little will stand in your way.