4.8.15 Training Sessions (3) by admin | Apr 8, 2015 | Today in The GymGeneral Preparation Warm-up: 10x Balancing Leg Swings 2x15m Lunge + 15m Bear Crawl 2×5 Wall Squats 2×10 Squats 2×5 Explosive Jump Squats 5x Max Effort Broad Jumps Arm Circles (10/10/10) 2×5 Band Tears 2×10 Dislocates 2×1:00 FLR, every 10s perform a Strict Push-up, 1:1 rest 3×3 Pull-ups Then: Mobility: T-Spine Then: Workout: 60m of 5x DB Lunge + 5x DB Push Press @ 2×40/30 Then: 10x Pull-ups + 15x Calories (any machine) + 10x Reverse Burpees + 15x Ball Slams @ 30/20 5 rounds Then: 60m 0f 5x Lunge + 5x Push Press Then: Cool Down Strength Warm-up: 10x Balancing Leg Swings 2x15m Lunge + 15m Bear Crawl 2×5 Wall Squats 2×10 Squats 2×5 Explosive Jump Squats 5x Max Effort Broad Jumps Arm Circles (10/10/10) 2×5 Band Tears 2×10 Dislocates 3×5 Goblet Squats @ 40, 50, 60 Then: Mobility: T-Spine Box Stretch Then: Workout 1: 5×10 Front Squats @ 60% Final set perform max reps (-2) Rest plenty between sets Then: 5×10 Deadlift @ 60% Rest plenty between sets Final set perform max reps (-2) Then: 2:00 Cumulative L-Sit Hold Then: Cool Down OR Workout 2: 3×20 Handstand Wall Runs Then: 4×8 Strict Press Rest 2:00 minutes Then: 4×8 Back Squat Rest 2:00 minutes Then: 2:00 Cumulative L-Sit Hold Then: Cool Down Competitive Fitness Get warm Then: Snatch BB Complex @ 45/35# Then: Snatch Balance + Snatch 4 sets Then: 3×10 Jumping Back Squats, AHAP Then: 5×5 Dips, AHAP Then: 2x500m Ski Erg ALL-OUT, 1:1 Rest Then: Cool Down Coach’s Comment N/A Photos The player had their choice of machines. Taylor working through his 15 calories. Set your own standard. If you can get your chest to the bar then do it. Mid Reverse Burpee. Learn to fight with the weight so when it gets heavy you can conquer the sticking point not give in to it. Every time you walk into the gym it’s an opportunity to get better. Every time you skip a workout or find an excuse it’s a missed opportunity to fine tune your craft. Ultimately the choice is yours.