5.1.15 Training Sessions (3)

General Preparation
Warm-up:
Group Warm-up, 5-7 minutes
Then:
10-1 Explosive Step-up Ladder
10 right, 10 left
9 right, 9 left, etc.
Then:
7x KB Headcutter EMOM for 10 minutes
Then:
8x DB Lunge +
6x DB Push Press +
1-8 Strict Pull-up Ladder
Round one looks like 8x Lunge + 6x Push Press + 1x Strict Pull-up
Round two looks like 8x Lunge + 6x Push Press + 2x Strict Pull-up, etc.
Continue to 8 Strict Pull-ups
Then:
25x BB Grip Roll-ups +
12x Plate Pinch Step-ups @ 17.5-20″
3-4 sets
Then:
Cool Down
 
 
 
Strength
Warm-up:
Group Dynamic Warm-up, 5-7 minutes
Then:
Mobility:
Bretzel Stretch
T-Spine
Dip Prep
Then:
Workout
5×8 Parallel Dips @ 40X0 tempo
Then:
Double Overhand Axle Deadlift + 30s Dead Hang
10-9-8-7-6-5-4-3-2-1
Then:
10-Minute Push-up Challenge
5 reps every 15 sec for 10 minutes
Then:
Cool Down
 
 
Competitive Fitness
Power Clean Medley
One rep each, three round = 1 set
225# Barbell
165# Axle
120# Sandbag 
2×80# KBs
Rest fully between sets
Then:
Bar Complex:
5x Toes-to-Bar +
4x Bar Muscle-up +
3x Toes-to-Bar +
2x Bar Muscle-up
All without coming off bar.
3 sets
Then:
20x Squat Snatches @ 135# “Buy in” +
5 rounds of…
5x Pull-up +
10x HSPU +
15x Box Jump-Overs
for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Double Overhand Axle Deadlift and Dead Hangs. Griptastic!

Double Overhand Axle Deadlift and Dead Hangs. Griptastic!

Putting the finishing touches on everyone's grip. with the Plate Pinch Step-ups.

Putting the finishing touches on everyone’s grip with the Plate Pinch Step-ups.

Joe's weekly pain pic.

Joe’s weekly pain pic.

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’re either making a grave mistake or you’re about to change the world.