3.26.15 Training Sessions (3)

General Preparation
Warm-up:
30x German Arm Swings 
2×5 Band Tears 
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk 
2×5 Wall Squats @ 4040 tempo
2×5 Explosive Jump Squats
3×5 KB Bottoms-up Press, AHAP
Then:
Mobility:
T-Spine
Couch Stretch
Then:
IWT
Phase I
12x KB Push Press, AHAP +
1:00 Hard Effort on Row, Ski Erg or Airdyne +
2:00 rest
3 sets
Then:
Phase II
12x KB Front Squats, AHAP +
1:00 Hard Effort on Row, Ski Erg, or Airdyne +
2:00 minute rest
3 sets
Then:
Phase III
10x Explosive Jump Squats, max height +
10x DB Renegade Row (5 each arm), AHAP without shifting hips +
5x Super Strict Toes-to-Bar, legs locked
4 sets
Then:
Cool Down
 
 
Strength
Warm-up:
30x German Arm Swings 
2×5 Band Tears 
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk 
2×5 Wall Squats @ 4040 tempo
2×5 Explosive Jump Squats
3×5 KB Bottoms-up Press, AHAP
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout:
Back Squats 
5-3-2-1-1-AMRAP @ 90%
Then:
Strict Press
5-3-2-1-1-AMRAP @ 90%
Then:
20s Bent-Arm Chin Hang +
20s L-Sit 
3-5 rounds
Then:
Cool Down
 
 
Competitive Fitness
Prep Shoulders
Then:
20x Bulgarian Bag Halos +
10x Bulgarian Rows, feet elevated
3 sets to warm-up
Then:
5×10 sec Partial Handstand 
Then:
Strict Press
3-3-3-3
Then:
5×1 Paused (3 sec) Split Jerk 
Then:
2 Mile run at conversational pace
Then:
Cool Down
 
Coach’s Comment
N/A
 
Video

False-Grip Bent-Arm Hang from Rings from Go Primal Fitness on Vimeo.