6.24.15 Training Sessions (3)

 

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×6 Cossack Squats
3×5 KBS/Goblet Squat Combo
2×10 Dislocates
2×5 Double-Clap Burpees
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
2x (1-5) Reverse Burpee Ladder
Then:
12x Goblet Squat + 5m-10m-15m Shuttle
Once every 90s for 6 rounds (9 minutes)
Then:
Perform Tag Team Style
10-1 Ball Slam Ladder + 100m Ski Erg/Row 
Looks like…
P1 10x Ball Slam + 100m Ski/Row
P2 10x Ball Slam + 100m Ski Row 
P1 9x Ball Slam + 100m Ski/Row 
P2 9x Ball Slam + 100m Ski/Row, etc.
Then:
Cool Down

 

Strength
Warm-up:

10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×6 Cossack Squats
3×5 KBS/Goblet Squat Combo
2×10 Dislocates
2×5 Double-Clap Burpees
3×3 Pull-ups
Then:
Mobility:
T-Spine

Bretzel Stretch
Then:
Workout 1:
Front Squat
1 rep @ 70%
1 rep @ 78%
5×3 reps @ 83%
Then:
Deadlift 
1 rep @ 70%
1 rep @ 78%
5×3 reps @ 83%
OR
Workout 2:
3×6 BTN Push Press, Snatch-Grip
Then:
2x (5-3-1) OHS Waves
Rest plenty between sets
Then:
Pendlay Rows
5-5-5-5-5
Then:
Cool Down

 

Competitive Fitness
12x Wall Runs +
30s Arch Rocks +
2x Rope Climb
3 sets to warm-up
Then:
15 minutes to establish 3RM OHS, from ground
Then:
1 minute on, 1 minute off:
Row, max calories
Double Unders 
Pull-ups
Wall Ball
Rest 4:00, repeat
Then:
Cool Down

Coach’s Comment
N/A


Photos

During the Push Press the bar is driven off the body. The legs start the movement and the arms finish it.

During the Push Press the bar is driven off the body. The legs start the movement and the arms finish it.

For whatever reason when you write shit down people work harder.

For whatever reason when you write shit down people work harder.