3.9.15 Training Sessions (4)

General Preparation
Warm-up:
30x German Arm Swings
2×5 Band Tears
2×10 Shoulder Dislocates
2x15m Lunge + 15m Reverse Crab Walk
2×5 Push-ups with a PLUS (Push-up + Scap Push-up = 1 rep)
3×3 Pull-ups OR 3×6 Ring Rows
4×8 DB Arnold Press
4×10 Goblet Squats @ 40, 50, 60, 70
Then:
Mobility:
T-Spine
Couch Stretch, 2×30 sec each leg
Then:
Workout:
20x Bulgarian Bag Halos +
20x Ball Slams @ 30/20# +
20x Bulgarian Bag Halos +
10x DB Lunges @ 2×45/25# +
20x Bulgarian Bag Halos +
5x DB Man-Makers @ 2×45/25#
2 rounds
Casual pace
Then:
Three athletes do an ALL-OUT 500m Row or Ski 
Best time is done. Other two get thrown back into the fire.
Best time between final two athletes is finished. Final athlete does a third 500m solo.
Then:
Fall Down
 
 
Strength
Warm-up:
30x German Arm Swings
2×5 Band Tears
2×10 Shoulder Dislocates
2x15m Lunge + 15m Reverse Crab Walk
2×5 Push-ups with a PLUS (Push-up + Scap Push-up = 1 rep)
3×3 Pull-ups OR 3×6 Ring Rows
3×10 Goblet Squats @ 40, 50, 60, 70
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout:
5×3 Back Squat @ 85%
Then:
5×3 Strict Press @ 85%
Then:
30/20x Strict Neutral-Grip Pull-ups @ 4010 tempo
Partition as needed
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
15m Knee Grabs
15m Hip Ext. Rotation Knee Grabs
2x15m Tin Man Walks
15m Forward Bear Crawl + 15m Rev Bear Crawl
Then:
5×30 sec Ring Dip Support
Then:
Clean + Hang Clean + Jerk
12 min to Find Max for Day
Then:
4 x 2 Clean pull @ +10% of last complex
3 sets
Then:
2:00 AMRAP
10x deadlift @ 95/75
10x burpee over bar
2 min rest, 4 rounds
Then:
Cool Down 
 
 
Hypertrophy Bootcamp
A1 6-8x Axle Curls @ 4010 tempo
A2 6-8x Strict Chin-ups @ 4010 tempo
A1 4-6x Axle Curls
Rest plenty, 4 sets
Then:
B1 6-8x BB Floor Press 
B2 6-8x Decline Axle Skull Crushers (to forehead) with chains
B1 4-6x BB Floor Press
Rest plenty, 4 sets
Then:
25x BB Grip Roll-ups +
8x Strict Toes-to-Bar in Rings
3 sets
Then:
Cool Down
 
Coach’s Comment
N/A
 
Videos 

Strict Muscle-up from Go Primal Fitness on Vimeo.