3.16.15 Training Sessions (4)

General Preparation
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Reverse Crab Walk
2x15m Tin Man Walk 
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
Mobility:
T-Spine
Paleo Chair, coach-assisted if necessary
Then:
Workout:
Kettlebell Mountain
KBS + Goblet Squat + HR Push-up 
5-10-15-10-5
1 set @ 40/30
1 set @ 50/40
Rest fully between sets
Then:
P1 2x (5x Burpee + 5m-10m-15m Shuttle)
P2 Rest
12 minute AMRAP
Then:
500m Row/Ski or 50 Calorie Airdyne for time
Then:
Fall Down
 
 
Strength
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Reverse Crab Walk
2x15m Tin Man Walk 
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
Mobility:
T-Spine
Paleo Chair
Then:
Mobility:
5×3 Back Squat @ 83%
Then:
5×3 Strict Press @ 83%
Then:
Static Shaping Circuit:
1:00 Box Arch Hold +
1:00 20 Deg Handstand Hold +
1:00 Bent-Body Hollow
2-3 sets
Then:
Cool Down
 
 
Competitive Fitness
Warm-up
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Reverse Crab Walk
2x15m Tin Man Walk 
2×10 Alternating Pistols
Then:
Mobility:
T-Spine
Then:
Workout:
3×15 Ring Taps (Arch-to-Hollow transitions)
Then:
3×5 Skin-the-Kats on Rings, slow and steady
Then:
15-minutes to establish a max Power Clean + 2x Front Squat + Jerk Complex
Then:
Alternating EMOM for 10 minutes (for QUALITY)
Even: 10x Toes-to-Bar
Odd:  30x Double-Unders
Then:
Cool Down
 
 
Hypertrophy Bootcamp
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Reverse Crab Walk
2x15m Tin Man Walk 
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
Mobility:
T-Spine
Paleo Chair
Then:
Workout:
4×10 BB RDL, AHAP
Then:
10×10 Back Squats @ 50% 1RM
Rest 90s between sets
Then:
300s Wall Sit
Every time you drop do 20x Split Jumps
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The Burpee/Shuttle Caper dealt a crushing blow.

The Burpee/Shuttle Caper dealt a crushing blow.

Exhibit A.

Exhibit A.

One advantage of Floor Press is you can tax the nervous system without creating a lot of soreness.

One advantage of Floor Press is you can tax the nervous system without creating a lot of soreness.

The warn-up is not a time to coast. It's a time to create better positions and prep of the work to come.

The warn-up is not a time to coast. It’s a time to create better positions and prep for the work to come.

Crab Walk.

Crab Walk.

Tin Man Walk.

Tin Man Walk.

If you achieve this position you're at least ready to start playing with heavier loads.

If you can achieve this position you’re at least ready to start playing with heavier loads.

Focused on the task at hand.

Focused on the task at hand.

A good rep.

A good rep.