6.19.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings, 4 ways
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk 
3×5 KBS / Goblet Squat 
2×5 Band Tears
2×10 Dislocates
2×5 Double-Clap Burpee 
3×3 Pull-up
Then, Jump Warm-up to prime the pump
5x Vertical Jump
3x Tuck Jump +
2x Pike Jump +
1x Knee Jump
3 sets
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
Set a clock for 4:00 minutes
400m Sprint +
M.E. Burpees in the time remaining +
2:00 minutes of rest
Continue until you accumulate (Pro 100 reps, Semi-Pro 70 reps, Amateur 50 reps)
5 round cap
Then:
10x KB Headcutter +
3x L-Pull-up +
10x Goblet Squat (same KB) +
3x L-Pull-up +
10x KBS (same KB) +
3x L-Pull-up
This is one set, do 3
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings, 4 ways
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk 
3×5 KBS / Goblet Squat 
2×5 Band Tears
2×10 Dislocates
2×5 Double-Clap Burpee 
3×3 Pull-up
Then, Jump Warm-up to prime the pump
5x Vertical Jump
3x Tuck Jump +
2x Pike Jump +
1x Knee Jump
3 sets
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
Go Primal Games Workout #3
1000m Row +
KBS @ 50/35 + HSPUs
30/12, 25/9, 20/6
for time
9 minute time cap
Then:
Cool Down
 
 
Competitive Fitness
4×16 Handstand Wall Runs
Then:
2x Muscle Clean + 2x Front Squats + 2x Push Press + 1x Push jerk + 1x Split Jerk
3 sets to warm-up
Then:
Clean and Jerk
3×2 at 70%
3×1 at 80%
2×1 at 90%
Then: 
Go Primal Games Workout #3
1000m Row +
KBS @ 50/35 + HSPUs
30/12, 25/9, 20/6
for time
9 minute time cap
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
You don't realize how high off the ground you are until it's captured in a photo.

You don’t realize how high off the ground you are until it’s captured in a photo.