3.18.15 Training Sessions (3)

General Preparation
No warm-up
Then:
“Beware the Bodyweight Exercise”
P1 300m Run 
P2 Rest
Switch, 4 rounds each
Then:
P1 30m Bear Crawl (15m Forward, 15m Reverse) 
P2 Rest
Switch, 4 rounds each
Then:
P1 30s Handstand Holds (P2 holds P1′s feet or 20 deg against the wall)
P2 Rest
Switch, 4 rounds
Then:
P1 24x Split Jumps
P2 Rest
Switch, 4 rounds
Then:
P1 10x Reverse Burpees
P2 Rest
Switch, 4 rounds
Then:
P1 25x Jump Squats
P2 Rest 
Switch, 4 rounds
Then:
P1 5x Walkout Planks
P2 Rest
Switch, 4 rounds
Then:
P1 30s Bent-Body Hollow
P2 Rest
Switch, 4 rounds
Then:
P1 30s L-Hang from Bar
P2 Rest
Switch, 4 rounds
Then:
P1 30s Prone Arch Hold with Dowel
P2 Rest
Switch, 4 rounds
Cool Down
 
 
Strength
Warm-up:
20x Balancing Leg swings
20x Hip Hinges
2×10 Half-Bridges
20x Elbow Corkscrews
2×5 Band Tears
2×10 Dislocates
3×8 DB Arnold Press
Then:
Mobility:
T-Spine
Spider Stretch with Oscillations
Then:
Workout:
Work up on OHS
Then:
4×3 Paused OHS (3 sec pause in bottom position)
Then:
5x Snatch-Grip Deadlift +
5x Parallel Dips
5 sets
Rest fully between sets
Then:
Grip Work (i.e. Rice Bucket patterns)
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
20x Balancing Leg swings
20x Hip Hinges
2×10 Half-Bridges
20x Elbow Corkscrews
2×5 Band Tears
2×10 Dislocates
3×8 DB Arnold Press
2×8 Pistols
Then:
Mobility:
T-Spine
Banded Shoulder Distraction
Then:
Workout:
3x Strict Press
2x Push Jerk 
1x Split Jerk
3 sets warm-up
Then:
4×4 Paused Push Press (pause 2 sec in dip position), AHAP
Then:
2x (one each arm) KB TGU, pause 10 sec at each pivot point
3 sets
Then:
10x KB Snatch, left +
10x Burpee +
10x KB Snatch, right +
10x Weighted Pistols, alternating
2 rounds
1:1 rest, repeat
Then:
Cool Down
 
Coach’s Comments
N/A
 
Video

Bar Taps (Arch to Hollow) from Go Primal Fitness on Vimeo.