6.25.15 Training Sessions (2)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates
2×5 OHS w/hands
3×5 KBS/Goblet Squat Combo
2×5 Push-ups
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout
“German Body Comp”
A1 8-10x BB Strict Press
A2 30m Awkward Sandbag Lunge, switch at 15m mark, AHAP
A3 10-12x Ring Rows, feet elevated if possible
12 minute AMRAP
Rest 3-5 minutes
B1 10-12x BB or DB Cyclist Squats
B2 10-12x Axle Curls 
B3 45 sec Bent-Body Hollow
12 minute AMRAP
Rest 3-5 minutes
C1 10-12x Seated DB External Rotation
C2 10/10 Stir-the-Pot on Swiss Ball
2-3 sets
Then:
Cool Down

Competitive Fitness
L.S.D.
10,000m Row. Every 5 minutes do 20x Wall Ball @ 14/10.
Then:
Foam roll and stretch


Coach’s Comment
I posted a new Fat Loss Tip on sleep in the Coach’s Tips section of the website. Enjoy. 

Photos

10,000m Row. Every 5 minutes do 20x Wall Ball. Sitting on the rower for 50:00 minutes is 70% mental.

10,000m Row. Every 5 minutes do 20x Wall Ball. Sitting on the rower for 50:00 minutes is 70% mental.