5.7.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
10x Trunk and Hip Circles
10x Hip Hinges
2x15m Lunge + 15m Bear Crawl + 15m Tin Man Walk + 15m Reverse Lunge
3×5 KBS/Goblet Squat Combo
2×5 Burpees
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Benchmark Workout Options
Benchmark Option #1
“8,000 Excuses”
8000m Row
Every 5:00 minutes to 20x Wall Ball @ 20/14
for time
OR
Benchmark Option #2
“Gravedigger”
50x Burpee/Pull-ups +
50x Burpee/Box Jump-Overs +
50x Burpees +
50x Pull-ups +
50x HR Push-ups
for time
OR
Benchmark Option #3
Prison Burpee Run
20-1 Burpee + 200m Sprint
for time
OR
Benchmark Workout #4
“Primal Mountain of Blood and Tears”
KBS: 40-50-60-50-40 
Burpees: 10-20-30-20-10
Ball Slams: 20-30-40-30-20
Run (meters): 400-800-1200-800-400
Round 1 looks like…
40x KBS +
10x Burpees +
20x Ball Slams +
400m Run, etc.
for time
Then:
Cool Down
 
Strength
Warm-up:
10x Balancing Leg Swings
10x Trunk and Hip Circles
10x Hip Hinges
2x15m Lunge + 15m Bear Crawl + 15m Tin Man Walk + 15m Reverse Lunge
3×5 KBS/Goblet Squat Combo
2×5 Burpees
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
Pre-Fatigue Set:
6-8x Seated Thick DB Hammer Curls @ 4010 tempo +
4-6x Strict Chin-ups
Rest fully
3 sets
Then:
Giant Set for Legs
A1 8-10x Heel-Elevated Back Squats
A2 10/10 Non-Alternating DB Lunges 
A3 8-10x Sum0 Deadlifts 
A4 20x Alternating Explosive Step-up Hops
A5 15/15 Single-Leg Weighted Calf Raises
Rest 3:00 minutes
Build up each round for 5 rounds
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
2x Muscle Clean + 2x Power Clean + 2x Front Squat + 2x Push Jerk
3 sets to warm-up
Then:
5×1 Paused (3 sec below knee) Full Cleans
Then:
4×1 Paused (3 sec in dip) Split Jerk + Full Speed Split jerk
Then:
10 minute AMRAP
14x KB Thrusters +
14x Toes-to-Bar +
14x Target Burpees 
Ten:
Cool Down
 
Coach’s Comment
I promise to get back to making these posts more content-rich next week. Between my Hypertrophy Bootcamp, final measurements for Body Comp, and re-designing our website, I have been stretched pretty thin. That said, it’s all good and I’m excited about all the cool things happening in and around this project. 
 
Photos
I was surprised several people chose to do Prison Burpee Run. It's monotonous and long. It's also simple in it's design, which makes it a good test. Inna gave it a go this morning. When I saw the picture I immediately text James and told him lose the mat. It's called "prison" for a reason. You should look battered and heated when you're done (see below).

I was surprised several people chose to do Prison Burpee Run today. It’s monotonous and long. It’s also simple in it’s design, which makes it a good test. Inna gave it a go this morning. When I saw the picture I immediately text James and told him lose the mat. It’s called “prison” for a reason. You should look battered and beaten when you’re done.