4.28.15 Training Sessions (3)

General Preparation
Warm-up:
Throw Medicine Balls – 5 minutes
Then:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x5m Lunge + 15m Tin Man Walk
2×5 Wall Squats
3×5 KBS/Goblet Squat Combo
2×5 Burpees
Then: 
Mobility:
Bretzel Stretch
T-Spine
Then:
Workout:
P1 15m Zercher Sandbag Lunge @ 80/60# + 15m Zercher Walk, back
P2 Max Calorie Row for duration of Lunges
P3 Rest
Switch, 12 minute AMRAP. Record total team calories
Then:
P1 60m KB Farmer’s Carry, AHAP
P2 Max Burpee for duration of Farmer’s Carry
P3 Rest
Switch, 12 minute AMRAP. Record max team burpees
Then:
P1 200m Sprint (1oom out, 100m back)
P2 Wall Ball Shots for duration of Run
P3 Rest
Switch, 12 minute AMRAP. Record Wall Ball reps. 
Then:
Cool Down
 
 
Strength
Warm-up:
30x German Arm Swings
Arm Circles (10/10/10)
2×5 Band Tears
2×10 Dislocates
3×10 Banded Shoulder External Rotation
2×5 Push-ups with a PLUS
Then:
Mobility:
T-Spine
Biceps Tendon
Then:
Workout:
A1 4-6x Supinated-Grip Chin-up @ 50X0 tempo
A2 8-10x Single-Arm DB Lat Row, off box
A3 6-8x Fat Bar Bench Press @ 30X0 tempo
A4 12-15x Supine DB Triceps Extensions, on floor
Rest 2-3 minutes, 4 sets
Then:
Fat Bar Curls @ 3010 tempo
10-10-8-8-4-4
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
10x balancing leg swings
20x hip hinges
2×10 half-bridges
2x15m Tin-man walk
2x15m lunge
3×3 knee jumps
Then:
Snatch Barbell Complex
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press
3 sets of work up
Then:
2x Power Clean + Split Jerk
4 sets
Then:
300m run
20x Wall Ball
10x Burpee/Pull-ups
3 rounds each for time, rest 1:1
Then:
Cool Down
 
 
Coach’s Comments
I added two tips to the Coach’s Tips section of the website. 
 
Photos
The Zercher Sandbag Lunge forces the back to turn on to prevent you from falling forward. Kiss the back knee to the floor every rep.

The Zercher Sandbag Lunge forces the back to turn on to prevent you from falling forward. Kiss the back knee to the floor every rep.

Pick your poison.

Pick your poison.

IMG_9336

Keep the shoulders back, head up. If you can try to slightly externally rotate your shoulders.

Stick to the tempo. One of the keys to strength is time under tension. Rushing the set cuts into the time the muscles are exposed to the load.

Stick to the tempo. One of the keys to strength is time under tension. Rushing the set cuts into the time the muscles are exposed to the load.