5.8.15 Training Sessions (2)

General Preparation
Warm-up:
10x Balancing Leg Swings
10x Trunk and Hip Circles
10x Hip Hinges
2×10 Cossack Squats
2x15m Lunge + 15m “Strict” Bear Crawl
2×5 Band Tears
2×10 Dislocates
3×10 Goblet Squats
2×5 Burpees
3×3 Pull-ups
Then:
Mobility:
T-Spine
Shoulder Band Distractions
Then:
Workout:
15x Whipsmash + Sandbag Thrusters
3-6-9-12-15-18-21, etc.
12 minute time cap
Then:
Thick DB Lunge + Man-Makers 
20 reps @ 2×30 + 12x DB Man-Makers +
18 reps @ 2×35 + 10x DB Man-Makers
16 reps @ 2×40 + 8x DB Man-Makers
14 reps @ 2×45 + 6x DB Man-Makers
12 reps @ 2×50 + 4x DB Man-Makers
10 reps @ 2×65 + 2x DB Man-Makers
Then:
Cool Down with Core Rolls
 
 
Strength
Warm-up:
10x Balancing Leg Swings
10x Trunk and Hip Circles
10x Hip Hinges
2×10 Cossack Squats
2x15m Lunge + 15m “Strict” Bear Crawl
2×5 Band Tears
2×10 Dislocates
3×10 Goblet Squats
2×5 Burpees
3×3 Pull-ups
Then:
Mobility:
T-Spine Band Distractions
Box Stretch
Then:
Workout:
3×10 RDLs
Then:
BB Complex:
4x Hang Muscle Snatch +
4x BTN Push Press +
4x OHS
3 sets to warm-up
Then:
OHS
2x (5-3-1)
Then:
4×10 Swiss Ball “Stir-the-Pot”
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
I explained the group that hypertrophy truing should be about more than simply "getting big." There should be direction, purpose, and an awareness of how to create better balance around a joint so as to possess optimal strength in all muscles.

I explained to my bootcamp group that hypertrophy training should be about more than simply “getting big.” There should be direction, purpose, and an awareness of how to create better balance around a joint so as to possess optimal strength in all muscles. Like all training it is a practice, and should be refined over and over again in search of mastery.