6.10.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swing
2x15m Lunge + 15m Bear Crawl 
2×6 Cossack Squats
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups 
3×3 Pull-ups
Then:
Mobility
T-Spine
Bretzel Stretch
Then:
Workout:
Fast “Death by” Burpees
0-30s: 1x Burpee 
30-60s: 2x Burpees
60-90s: 3x Burpee, etc.
Continue to 5 minutes
Then:
15x DB Man-Makers @ 2×15# +
15x Strict Toes-to-Bar +
12x DB Man-Makers @ 2×20# +
12x Strict Toes-to-Bar +
9x DB Man-Makers @ 2×30# +
9x Strict Toes-to-Bar +
6x DB Man-Makers @ 2×40# +
6x Strict Toes-to-Bar +
3x DB Man-Makers @ 2×55# +
3x Strict Toes-to-Bar 
Then:
4×10 KB Row, off bench as strict as possible
Then:
10-Minute Push-up Challenge
5x Push-up every 15 sec for 10 minutes
Then:
Cool Down
 
 
Strength 
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swing
2x15m Lunge + 15m Bear Crawl 
2×6 Cossack Squats
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups 
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
Back Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between each rung of the ladder perform 3x High Box Jumps
Then:
Cool Down
 
 
Competitive Fitness
20 minute Ski Erg +
5 minute Rest +
20 minute Row
Then:
Foam Roll and Stretch
 
Coach’s Comment
N/A
 
Photos
Behold, the hardest exercise in the gym.

Behold, the hardest exercise in the gym.