3.25.15 Training Session (3)

General Preparation
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×10 Split Jumps
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups 
3×3 Pull-ups
Then:
15m Bear Crawl every 30s for 5:00 minutes (alternate between forward and reverse)
Then:
Mobility:
T-Spine
Then:
Workout
KB Windmill Strength Ladder
4-3-2-1
Then:
4x TGU +
20x Split Jump +
4x TGU +
10x Pull-up
4x TGU +
5x Wall Walks
Rest 3:00
3 sets
Then:
Farmer’s Carry + L-Hang
60m/60s, 60m/45s, 60m/30s, 60m/15s
Then:
Cool Down
 
 
Strength
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×10 Split Jumps
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups 
3×3 Pull-ups
Then:
Mobility:
T-Spine
Paleo Chair
Then:
Workout 
BB Complex, 4 reps each:
Deadlift +
Bent-Over Row +
Front Squat +
Strict Press/Push Press +
Back Squat +
Strict Pull-up
3 sets, light–> moderate
Then:
Snatch-Grip Deadlift
5-5-5-5-5
Start conservatively and creep up a little each set
Rest 3:00 minutes between sets
Then:
10-Minute Push-up Challenge 2.0
10x Strict Push-ups +
20s Rest
10 sets
Then:
Rotator Cuff Work
 
 
Competitive Fitness
Warm-up:
Prep Shoulders
Then:
Workout:
3×4 Skin-the-Cats in Rings
Then:
Snatch BB Complex @ 45#
Then:
5×1 Paused (3 sec above knee) Full Snatch, AHAP
Rest plenty
Then:
1000m Row + 
40x Target Burpees +
30x Toes-to-Bar +
20x Deadlift @ BW
for time
 
Coach’s Comment
N/A
 
Photos
Try to lift the chest with the bar. When the hips fly up early it's an indication of quad weakness.

Try to lift the chest with the bar. When the hips fly up early it’s an indication of quad weakness, relative to Hamstring strength.

Eye the prize. Looking up helps you know where the KB is in space.

Eye the prize. Looking up helps you know where the KB is in space.

Control and grace. Two things the KB TGU develops.

Control and grace. Two things the KB TGU develops.

Push-up Challenge 2.0. 10 Push-ups + 20s Rest. Keep your push-ups strict. That means the hips never tough the floor and the chest makes contact every rep.

Push-up Challenge 2.0. 10 Push-ups + 20s rest for 10 rounds. Keep your push-ups strict. That means the hips never tough the floor and the chest makes contact every rep.

The bottom of the Wall Walk.

The bottom of the Wall Walk.

The top of the Wall Walk.

The top of the Wall Walk.

 
 
Video

Partial Wall Handstand from Go Primal Fitness on Vimeo.