6.29.15 Training Sessions (4)

 

GENERAL PREPARATION
WARM-UP:
Locomotor Drills,  various
Then:
MOBILITY:
T-Spine
Couch Stetch
Then:
WORKOUT:
Burpee/Sprint Mountain
5-10-15-10-15 + 200m (100m out, 100m back) Sprint
Then:
Alternating EMOM
1st minute: 10x KBS + 20x KB Toe Tap 
2nd minute: 12x DB Push Press
3rd minute: 20x Split Jumps
21 minutes (7 rounds each)
Then:
5-Minute Push-up Challenge
5 reps every 15 sec for 10 minutes
Then:
Cool Down

 

STRENGTH
WARM-UP:
Locomotor Drills,  various
Then:
MOBILITY:
T-Spine
Couch Stetch
Then:
WORKOUT:
Front Squats
5 reps @ 50%
3 reps @ 60%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
AMRAP @ 90%
Then:
Deadlift 
5 reps @ 50%
3 reps @ 60%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
AMRAP @ 90%
Then:
Cool Down

 

COMPETITIVE FITNESS
12x Bar Taps + 30 sec Inverted Hollow Hold on Pull-up Bar
3 sets
Then:
2x Muscle Snatch + 2x BTN Press + 2x OHS + 2x Drop Snatch, 3 sets
Then:
Max for day Paused (3 sec above knee) Snatch, 15 minutes
Then:
400m Run +
25x Thrusters @ 115/75 +
25x Toes-to-Bar +
400m Run +
25x Toes-to-Bar +
25x Thrusters +
400m Run
for time
Then:
Cool Down

 

CROSSFIT GAMES PREP
Alternating EMOM, 12 minutes
Even: 5x Muscle-ups 
Odd: 10x Pistols
Then:
7:00 EMOM
3x TnG Power Snatches @ 70% 1RM Power Snatch
Then:
3x TnG Power Cleans @ 70% 1RM Power Clean
Then:
400m Run +
25x Thrusters @ 115/75 +
25x Toes-to-Bar +
400m Run +
25x Toes-to-Bar +
25x Thrusters +
400m Run
for time
Then:
Cool Down

 

COACH’S COMMENT
I posted Fat Loss Tip #197 in the Coach’s Tips section of the website. Enjoy. 

 

PHOTOS

Pause 3 sec at or above the knee before you pull the trigger.

Pause 3 sec at or above the knee before you pull the trigger.

For a lot of athletes today the split jumps were the most potent part of the EMOM.

For a lot of athletes today the split jumps were the most potent part of the EMOM.

Joe ripping through the Kettlebell swings.

Joe ripping through the Kettlebell swings.

 

VIDEO
Go Primal Games Workout #5:

Rx
130x Wall Ball 20/14 
Every 2:00 minutes perform 10x Toes-to-Bar
For time, 10 minute time cap

Scaled
130x Wall Ball 14/10 
Every 2:00 minutes perform 10x Hanging Leg Raises
For time, 10 minute time cap