6.4.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
3×10 Goblet Squat
2×5 Band Tears
2×10 Dislocates
3×10 Split Jumps
3×3 Pull-up
Then:
Mobility:
T-Spine
Paleo Chair
Then:
Workout 
KB Complex, 10 reps each
Halos 
ATW 
Figure 8’s, 5 each
Goblet Squats +
Snatch, 10 each
Windmill, 5 each
TGU, 1 each
One light set to warm-up
One heavier set
Then:
20x Bulgarian Bag Halos +
10x BB Strict Press, AHAP +
20x Heavy Alternating KBS, AHAP +
15m Bear Crawl +
20x Split Jumps +
15m Reverse Bear Crawl 
Rest 2:00 minutes
4 rounds
Then:
5×5 Eccentric-Enhancement Hanging Leg Raises
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
3×10 Goblet Squat
2×5 Band Tears
2×10 Dislocates
3×10 Split Jumps
3×3 Pull-up
Then:
Mobility:
T-Spine
Wrist Prep
Then:
Workout:
4x40s Handstand Hold
Then:
5×15 “Spike” KBS
Then:
Back Squat 
7-7-5-5-3-3
Climb in weight each set
Chase each set with 3x High Box Jumps
Then:
30m Single-Arm KB Farmer’s Carry, strict (i.e. McGill style) 
Switch arms at 15m mark.
3 sets 
Then:
Cool Down
 
 
 
Competitive Fitness
Row 500m +
300m Run
One set every 6 minutes 
8 rounds (48 minutes total)
Increase speed slightly each round. 
Then:
10 minute Airdyne to cool down
Then:
Foam Roll
 
 
Coach’s Comments
N/A
 
Photos
I've really enjoyed watching Beau progress lately. He's been consistent, willing, and opened himself up to being coached. As I've always said, coaching is the bridge between programming and effort. being coachable means having a high physical IQ, but also involves a true willingness to be taught.

I’ve really enjoyed watching Beau train lately. He’s been consistent, willing, and has opened himself up to being coached. As I’ve always said, coaching is the bridge between programming and effort. Being coachable means not only having a high physical IQ, but also involves a true willingness to be taught.