6.15.15 Training Sessions (3), Go Primal Games Workout #3

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
2x15m Lunge + 15m Bear Crawl 
3×5 KBS/Goblet Squat
2×5 Burpees
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
5x DB Man-Maker + 10x DB Lunges (same DBs as Man-Makers)
Max rounds in 12 minutes
Then:
5x Pull-up or 8x Ring Row + 
10x KB Headcutters 
Max rounds in 12 minutes
Then:
Two-Player 3000m Ski/Row  Relay
Switch players every 30 sec on the Ski Erg and every 40 sec on Rower
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
2x15m Lunge + 15m Bear Crawl 
3×5 KBS/Goblet Squat
2×5 Burpees
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
Front Squats
7×3 @ 75%
Then:
Deadlift 
7×3 @ 75%
Then:
Cool Down
 
 
Competitive Fitness
Prep Shoulders
Then:
2x Muscle-Snatch + 2x BTN Press + 2x OHS + 2x Drop Snatch
3 sets to warm-up
Then:
Max for day Power Snatch + Snatch-Balance, 15 minutes
Then:
100x Wall Ball @ 20/14#  +
75x KBS @ 60/40# +
50x Target Burpees +
25x Pull-ups
for time
 
 
Coach’s Comment
N/A
 
Video