5.21.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + Tin Man Walk
2×5 Wall Squats
3×5 KBS/Goblet Squat @ 40, 50, 60
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Pull-ups
Then:
Mobility:
T-Spine
Then:
Workout 
DB Complex
Biceps Curls +
Upright Row +
Bent-Over Row +
Thruster +
Lateral Lunge +
Renegade Row 
3 rounds of 6 reps each @ 2×15/10
3 rounds of 6 reps each @ 2×20/15
3 rounds of 4 each @ AHAP
Then:
30s Hard Row/Ski/Airdyne (set a standard for yourself and hold it) +
90 sec rest
During 90 sec “rest” perform one of the following:
Option #1: 2x Ring Muscle-ups 
Option #2: 45x Double-Unders
Option #3: 5x High Box Jumps @ 36/30″
Option #4: 2x Rope Climb
Option #5: 100m Sprint
Option #6: 7x Target Burpees
Option #7: 12x Wall Ball @ 20/14
Mix and match if you wish
10 rounds
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + Tin Man Walk
2×5 Wall Squats
3×5 KBS/Goblet Squat @ 40, 50, 60
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Pull-ups
50x Alternating Supermans
Then:
Mobility
T-Spine
Sideways Box Stretch (for adductors) 
Then:
Workout:
Sumo Deadlift Strength Ladder
10 rep
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cool Down
 
 
Competitive Fitness
3×3 Skin-the-Cats in rings
Then:
8×1 Eccentric-Enhancement Rope Climbs
Use your feet to climb up, arms-only on the way down (10 seconds)
Then:
Long Slow Distance
30 minutes Row, Airdyne or Ski Erg at recovery pace
Then:
Self-Care
 
Coach’s Comment
N/A
 
Photos
If you want to get strong you have to lift heavy. It's as simple as that.

If you want to get strong you have to lift heavy. It’s as simple as that.