4.17.15 Training Session (3)

General Preparation
2x (15m Lunge + 15m Bear Crawl + 15m Reverse Lunge + 15m Tin Man Walk)
2×5 Wall Squats
2×5 Jump Squats
3×10 Goblet Squats @ 40, 50, 60
2×5 Band Tears
2×10 Dislocates
Then:
Mobility:
Bretzel Stretch
T-Spine
Then:
Workout:
30/30 “Hell-Style” Intervals
5x (30x Ball Slam + 30s “Rest” in Rack Hold)
Rest 1:00
5x (30s Whipsmash + 30s “Rest” in Squat Hold Position) 
Rest 1:00
5x (30s Ski Erg + 30s Actual Rest) 
Rest 1:00
5x (30s Burpee + 30s “Rest” in FLR Position) 
Rest 1:00
5x (30s Split Jumps + 30s “Rest” doing Step-ups)
Rest 1:00
5x (30s BB Push Press + 30s “Rest” in Holding BB Overhead) 
Rest 1:00
5x (30s KBS + 30s “Rest” Hold KB in Dead Hang Position OR 30s )
Rest 1:00
Then:
Cool Down
 
 
Strength
Warm-up:
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×5 Jump Squats
3×10 Goblet Squats @ 40, 50, 60
2×5 Band Tears
2×10 Dislocates
Then:
Mobility:
Bretzel Stretch
T-Spine
Then:
Workout:
30x Strict Pull-ups, any grip
Then:
3×10 Deficit RDLs, light 
Then:
5-4-3-2-1 OHS
Then:
4×10 DB/KB Renegade Rows, AHAP
Then:
Cool Down
 
 
Competitive Fitness
Warm-up
2x15m Lunge + Pistol
2×5 Wall Squats
2×5 Tall Box Jumps from full squat
3×3 Knee Jumps
2×5 Band Tears
2×10 Dislocates
Then:
Mobility:
Bretzel Stretch
T-Spine
Then:
Workout:
15 minutes to establish a working load for…
Power Clean + Front Squat + Push Jerk
4 sets
Then:
Work up to 3RM OHS. Coach Chris hitting 275×3
Then:
4×1:00 ME TTB
Rest 2:00 minute 
During “rest” Row 20/15 Calories
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
First time ever doing OHS. Life is just easier when you have good mobility. Great work Patrick.

First time ever doing OHS. Life is just easier when you have good mobility. Great work Patrick.

The proper height. Release the KB slightly to relieve the grip in preparation for the Dead Hang "rest."

The proper height. Release the KB slightly to safe the grip in preparation for the Dead Hang “rest.”

"Rest."

“Rest.”

The impending danger of falling flat on your face increases focus and abdominal recruitment, almost like a survival mechanism. Baines very much in the moment.

The impending danger of falling flat on your face increases focus and abdominal recruitment, almost like a survival mechanism. Baines very much in the moment.

Find your happy place and hunker down. During most of the stations today the "rest" was worse than the work.

Find your happy place and hunker down. During most of the stations today the “rest” was worse than the work.