6.9.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2x15m A-Skip
2×10 Cossack Squats
3×5 KBS / Goblet Squat
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Pull-ups
Then:
Mobility:
T-Spine
Then:
Workout
P1 Odd Object Shuttle (carry four objects of various shapes and sizes across the gym one at a time)
P2 Max Effort Ski Erg
P3 Rest
12 minute AMRAP. Record total meters
Then:
P1 100m Sprint 
P2 KBS @ 50/35# for the duration of sprint
P3 Rest
12 minute AMRAP. Record total KBS
Then:
P1 15m Burpee/Broad Jump + 15m Bear Crawl
P2 Wall Sit for duration of Burpees and Crawls
P3 Rest
12 minute AMRAP
Then:
Cool Down
 
 
Strength
Warm-up:
30x German Arm Swings
2×10 Half-Bridges
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups with a PLUS
3×3 Pull-ups or 3×5 Ring Rows
3x30s Handstand Hold
4×20 sec Arch Rocks (hold rigid position) 
Then:
Mobility:
T-Spine
Then:
Workout
5×5 Strict Press, AHAP
Then:
5x Pull-up +
10x Bench Press +
5x Pull-up +
10x Push-up
Rest fully, 5 sets
Then:
15x BB Grip Roll-ups @ 45# +
5x Modified Rope Climbs, legs straight throughout 
3-4 sets
Then:
Cool Down
 
 
Competitive Fitness
10x Reverse Dislocates +
12x Handstand Shoulder Taps +
20x Arch Rocks (hold rigid position) +
12x Pistol Squats
3 rounds to warm-up
Then:
2x Muscle Clean + 2x Front Squats + 2x Push Press
3 sets, light
Then:
10 minutes to work up to a heavy complex of Power Clean + Hang Clean + Full Clean
Then:
5-4-3-2-1
Deficit HSPU, AHAP +
Legless Rope Climb 
Immediately followed by 100x Double-Unders
Then:
Cool Down
 
 
Coach’s Comment
N/A
 
Photos
Lock the elbows and stay tense at the top.

Lock the elbows and stay tense at the top.

Max heading back from his 100m sprint.

Max heading back from his 100m sprint.

Waiting in Wall Sit.

Tara waiting patiently.

Try to cover the gym in as few jumps as possible. Inna mid flight.

Try to cover the length of the gym in as few jumps as possible. Inna mid flight.

After 30 sec in a static position the blood poisons the quads. The burn is immense.

After 30 sec in a static position the blood poisons the quads. The burn is immense.

Breathe at the top.

Breathe at the top.

I love watching the big guys crawl. They absolutely hate it.

I love watching the big guys crawl. They absolutely hate it.

The got hot by 9am.

The sun was kicking hard by 9am.

The sandbag was the hardest implement to carry by far.

The sandbag was the hardest implement to carry by far.