6.22.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
15m Lunge + SLDL
2×5 OHS (place arms overhead)
3×5 KBS / Goblet Squat Combo @ 40, 50, 60
2×5 Band Tears
2×10 Dislocates
2×5 Burpee
2x Tuck Jump
3×3 Pull-up
Then:
Mobility:
T-Spine
Box Stretch 
Then:
Workout:
3×5 Single-Arm, Single-Leg KB Strict Press (same side loading)
Then:
DB Man-Maker Progression (add renegade row to each rep)
10 reps @ 2×15
8 reps @ 2×20
2×6 AHAP
Rest as needed between sets
Then: 
KBS + Box Jump
3-6-9-12-15-18
12 minute AMRAP
Then:
5×5 Eccentric-Enhancement Hanging Leg Raises, time permitting
Then:
Cool Down
 
 
 
Strength

Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
15m Lunge + SLDL
2×5 OHS (place arms overhead)
3×5 KBS / Goblet Squat Combo @ 40, 50, 60
2×5 Band Tears
2×10 Dislocates
2×5 Burpee
2x Tuck Jump
3×3 Pull-up
Then:
Mobility:
T-Spine
Box Stretch 
Then:
Workout:
Front Squat 
1 @ 70%
1 @ 77.5% x 1
5×3 @ 82%
Then:
Deadlift 
1 @ 70%
1 @ 77.5% x 1
5×3 @ 82%
Then:
Cool Down
 
 
Competitive Fitness
Prep Shoulders
Then:
2x Muscle Snatch + 2x BTN Press + 2x OHS + 2x Drop Snatch
2 sets to warm-up
Then:
5×1 Three-Position Snatch @ 70%
Then:
4xME Pull-up
Then:
1200m Row + 800m Run
Rest 1:1, repeat once.
Then:
Cool Down
 
 
Coach’s Comment
N/A
 
Photos
Extend the legs and lower slowly.

Extend the legs and lower slowly.

Widen the feet to broaden your base of support. This makes keeping the hips square to the floor much easier.

Widen the feet to broaden your base of support. This makes keeping the hips square to the floor much easier when you go to row.

Two more weeks left in the current strength cycle. The weights as getting HEAVY!

Two more weeks left in the current strength cycle. The weights are getting HEAVY!

Tony fighting.

Tony fighting.

Push the back hand into the front hand. A great way to warm-up the spinal extensors.

Push the back hand into the front hand. A great way to warm-up the spinal extensors.

The double clap burpee charges the nervous system and forces a higher jump.

The double clap burpee charges the nervous system and forces a higher jump.

The SIngle-Leg,. Single-Arm Press. One of my favorites.

The SIngle-Leg,. Single-Arm Press. One of my favorites.

Kara pointing the toes.

Kara pointing the toes.