4.2.15 Training Session (3)

General Preparation
Warm-up:
30x German Arm Swings
10/10/10 Shoulder Circles
2×5 Band Tears
2×10 Shoulder Dislocates
3×5 KB Bottoms-up Press
2×5 Push-ups
Then:
Mobility:
T-Spine
Then:
Workout:
3×8 Single-Arm, Single-Leg KB Strict Press (contra-lateral loading)
Then:
10x Biceps Curls +
10x Bent-Over Row +
M.E. DB Strict Press +
20s ALL-OUT Battleropes, various patterns
4 sets
Then:
10x DB Powell Raises +
15m Reverse Crucifix Sled Drags (slow, like 30s per 15m)
3-4 sets
Then:
2xMax Wattage on Ski Erg (10 pulls to reach max wattage)
2-3 pulls rolling start then GO!
Record totals
Then:
Cool Down
 
 
Strength
Warm-up:
30x German Arm Swings
10/10/10 Shoulder Circles
2×5 Band Tears
2×10 Shoulder Dislocates
3×10 KBS @ 40, 50, 60
3×5 Push-up
Then:
Mobility:
Dip Prep
Then:
German Body Comp:
12 minute AMRAP
A1 10-12x Sumo Deadlift 
A2 8-10x Dips
Then:
12 minute AMRAP
B1 10-12x DB Cyclist Squats
B2 10-12x Seated DB Shoulder Press
Then:
12 minute AMRAP
C1 10-12x Floor Press
C2 6-8x DB Hammer Curl 
C3 M.E. L-Sit
Then:
Cool Down
 
 
Competitive Fitness
5×30 sec Ring Support
Then:
Snatch BB Complex @ 45/35#
Then:
10 minutes to establish a max Muscle Snatch
Then:
With that weight…
Hang Snatch (above the knee) + 2x OHS
4 sets for QUALITY
Then:
20x Ball Slams +
10x Burpees
2:00 minute AMRAP
Rest 4 minutes, repeat once
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Powell Raises are one of the best exercises for developing the Rhomboids because of the isolated nature of the movement.

Powell Raises are one of the best exercises for developing the Rhomboids because of the isolated nature of the movement and the long lever arm. 

IMG_4017

Reverse Crucifix Drag. Another Rhomboid destroyer.