4.30.15 Training Sessions (2)

General Preparation
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2×5 Tables, hold for 3 sec each
2x15m Lunge + Tin Man Walk
3×5 KBS/Goblet Squat Combo
3×10 Split Jumps
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
Then:
Mobility:
Bretzel Stretch
T-Spine
Then:
Workout
15m KB Halo Lunges, alternate left and right +
15m ATW Walk, right +
15m Halo Lunges, alternate left and right +
15m ATW Walk, left
This is one set. Do two.
Final set AHAP
Then:
KB Complex
10x Double KBS +
10x KB Bent-Over Row +
10x KB Front Squats +
10x (5 each) KB Seesaw Press
Rest fully
4 sets, progress to heavy last set
Then:
20x Split Jumps +
15m Forward Sled Drag, AHAP +
100m Sprint, any machine
The set only counts if the sprint is performed in <20 sec/<24 sec. respectively for males and females.
3-4 sets
Then:
Cool Down
 
 
Strength
German Body Comp Training
A1 8/8x Bulgarian Split Squats, elevate rear foot
A2 8-10x BB Strict Press
A3 30 sec Bent-Arm Hang from Pull-up Bar
12 minute AMRAP
Then:
B1 8/8x Single-Arm Farmer’s Deadlift 
B2 10x Crossover Push-up 
B3 10/10 Stir-the-Pot on Swiss Ball
12 minute AMRAP
Then:
C1 6-8x Seated Thick DB Zottman Curls @ 4010 tempo
C2 8-10x Sandbag Bent-Over Rows
C3 25x Calf Raises, off plate
12 minute AMRAP
Then:
Cool Down
 
 
Coach’s Comment
N/A
 
Photos
When 99% of people disagree with your decisions you either making a grave mistake or are about toy change the world.

When 99% of people disagree with your decisions you either about to make a grave mistake or change the world.