6.16.15 Training Sessions (3) by admin | Jun 16, 2015 | Today in The GymGeneral 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 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. Jordan mid-flight. You know the workout is rough when this guy is on the ground. Kara pulling. Jaime with a good finish overhead.