5.26.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Sit, slow!
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×3 Pull-up
3×15 KB RDL
Then:
Mobility:
T-Spine
Then:
Workout  
20x Bulgarian Bag Halos +
10x DB Thrusters +
5x L-Pull-up
4 sets, rest as needed
Then:
2x (30/30) Mountain Climber, “rest” in FLR
30s transition +
3x (30/30) KBS @ 50/35#, “rest” Holding KB in Dead Hang position
30s transition +
4x (30/30) Bent-Body Hollow
Rest  90 sec, repeat once
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Sit, slow!
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×3 Pull-up
3×15 KB RDL
Then:
Mobility:
T-Spine
Then:
Workout
Front Squat 
2 reps @ 65% 
2 reps @ 72.5%
4×5 @ 77.5%
Then:
Deadlift
2 reps @ 65% 
2 reps @ 72.5%
4×5 @ 77.5%
Then:
Cool Down
 
 
Competitive Fitness
Get warm-up
Then:
12x Pull-up + Pull0ver, partition reps as needed
Then:
2x Muscle-Snatch + 2x BTN Press + 2x OHS + 2x Drop Snatch
3 sets to warm-up
Then:
15 minutes to establish max for day Snatch Balance + Hang Snatch 
Then:
3 minute AMRAP
6x Front Squats + 
6x Burpee/Bar Hops 
Rest 1:00
3:00 minute M.E. Double Unders
Rest 1:00 
3 minute AMRAP
6x Front Squats +
6x Burpee/Bar Hops
Then:
Cool Down
 
 
Coach’s Comment
N/A
 
Photos
Today's work only called for five pull-ups. So if you wanna make them harder without adding weight try L-Pull-ups.

Today’s work only called for five pull-ups. So if you wanna make them harder without adding weight try L-Pull-ups.

The Mountain Climber / FLR combo is a reminder that sometimes all you need is your bodyweight and the desire to train.

The Mountain Climber / FLR combo is a reminder that sometimes all you need is your bodyweight and the desire to train.

Reverse Plank.

Reverse Plank.

The KB RDLs were a nice addition to the warm-up. Create more mobility in the hips and charge the low back in preparation for the work to come.

The KB RDLs were a nice addition to the warm-up. Create more mobility in the hips and charge the low back in preparation for the work to come.

Taking the 9am crew through Bent-Body Hollows.

Taking the 9am crew through Bent-Body Hollows.