3.31.15 Training Sessions (3)

General Preparation
Warm-up:
Group Locomotor Warm-up, approx. 8 minutes
Right into…
15m Burpee/Broad Jump every minute on the minute for 5 minutes
Then:
Mobility:
N/A
Then: 
Workout:
12 minute AMRAP
P1 10x Whipsmash + 10m Rope Pull/Sprint
P2 FLR in rings for duration of Whips and Rope Pull
P3 Rest
Then:
12 minute AMRAP
P1 10x Hex Bar Deadlifts + 30s Hard Ski Erg
P2 Wall Sit for the duration of Deadlift and Ski
P3 Rest
Then:
12 minute AMRAP
P1 5x KB Headcutters + 5x Target Burpees @ 8′ Pull-up Bar
P2 Sandbag Zercher Hold for duration of Headcutters and Burpees
P3 Rest
Then:
Cool Down
 
 
Strength
Warm-up
30x German Arm Swings
10/10/10 Arm Circles (for./rev.) 
3×12 Bulgarian Bag Halos 
3×10 Push-ups
3×8 Seated DB External Rotation
Then:
Mobility:
N/A
Then:
Workout
Work up a 3RM Close-Grip Bench Press @ 40×0 tempo
Then:
5-Rep Close-Grip Bench Press Cluster
1-1-1-1-1
Rest 15-20 sec between reps
This is one set
Do 3
Then:
5×3 Chin-up @40×0 tempo, AHAP
Then:
4×15 Fat Bar Curls
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
Mobility:
Athlete-specific
Then:
Workout:
3×10 Bulgarian Ring Pull-ups
Then:
2x Muscle Clean + 2x Front Squats 
3 sets to warm-up
Then:
3-Position Clean (Floor, Above Knees, HH)
4 sets, AHAP
Then:
4xM.E. Explosive BB Jump Squats
Then:
Alternating EMOM
10 Calories on Rower +
10x Toes-to-Bar
10:00 minutes
Then:
Cool Down 
 
Coach’s Comment
N/A
 
Photos
Try to maintain somewhat of an externally rotated position during the FLR.

Try to maintain somewhat of an externally rotated position during the FLR.

Women that can do unassisted Strict pull-ups is an achievement I pride myself on.

Women that can do unassisted Strict pull-ups is an achievement I pride myself on.

Farrah banging out Hex bar Deadlifts.

Farrah banging out Hex bar Deadlifts.

I love Biceps work, not only for it's aesthetic value, but also as an injury  presentation measure.

I love Biceps work, not only for its aesthetic value, but also as an injury presentation measure.

It was one of those days…fast-paced and challenging.

It was one of those days…fast-paced and challenging.

 

Video

Tag Team Tuesday at Go Primal from Go Primal Fitness on Vimeo.