6.16.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Tin Man Walk
2×6 Cossack Squats 
3×5 KBS/Goblet Squat Combo
2×5 Burpees
5x M.E. Broad Jumps
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
P1 10/8 Calorie Ski Erg 
P2 15m Burpee/Broad Jump
P3 Rest
10 minute AMRAP
Then:
P1 10x Hex Bar Deadlifts + 15m Hex Bar Carry
P2 FLR in rings for duration
P3 Rest
10 minute AMRAP
Then:
P1 15/12 Calorie Row 
P2 8x KBS @ 70/50 + 20x KB Toe Tap onto a 15# KB for the duration of Row 
P3 Rest
10 minute AMRAP
Then:
Cool Down
 
 
 
Strength

Warm-up:
 10x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Tin Man Walk
2×6 Cossack Squats 
3×5 KBS/Goblet Squat Combo
2×5 Burpees
5x M.E. Broad Jumps
3×3 Pull-ups
Then:
Mobility:
 T-Spine
Bretzel Stretch
Then:
Workout:
40/30x Strict Pull-ups, vary grips 
Partition work needed
1o minute time cap
Then:
Work up to 4RM BB Strict Press
Then:
M.E. Strict Press @ 4RM + 2-4 additional reps of Push Press
3 sets
Then:
2x (1-5) Strict Toes-to-Bar Ladder
Then:
4×10 Fat Bar Curls
Then:
Cool Down
 
 
Competitive Fitness
Prep shoulders
Then:
2x (1-4) Ring Pull-up Ladder or False-Grip Ring Pull-ups
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press + 1x Power Jerk
3 sets to warm-up
Then:
Hang Clean, above knee
5-5-5-5, climbing
Then:
4×1 Jerk Balance + Split Jerk, climbing
Then:
Death by Toes-to-Bar + Target Burpees, 10 minutes
1st minute 1x TTB + 1x Target Burpee
2nd minute 2x TTB + 2x Target Burpee, etc.
Then:
Cool Down
 
 
Coach’s Comment
N/A
 
 
Photos
The hands were the limiting factor for most people doing the Hex Bar Deadlifts.

The hands were the limiting factor for most people doing the Hex Bar Deadlifts.

The FLR in the rings is made exponentially more difficult while breathing heavy.

The FLR in the rings is made exponentially more difficult while breathing heavy. That said, it was the first time I’d seen Erica hold herself in this position for the entire workout.

Take off.

Take off.

Jordan mid-flight.

Jordan mid-flight.

You know the workout is rough when this guy is on the ground.

You know the workout is rough when this guy is on the ground.

Kara pulling.

Kara pulling.

Jaime with a good finish overhead.

Jaime with a good finish overhead.