7.20.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Burpee
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
45 sec work, 15 sec transition:
C2 Rower
Burpee/Step-ups switches @ 20″
DB Snatch (1:1) @ 45-50/20-35
Ski Erg
Wall Sit
12′ Rope Climb, shoot for 3-4 
Airdyne (7-8 RPE)
Dead Hang Hollow, every 10 sec perform a strict C2B Pull-up
Rest
3 rounds, 36 minutes
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Burpee
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Set up all equipment and do a few reps of each movement
Then:
Complete each movement to complete momentary failure:
Strict Push-up +
Plank Rows, elevate feet +
BB Strict Press @ 95-75/35-45 +
Chin-ups (if you can’t do more than five unassisted use a light band) +
Fat Bar Curls @ 53/23# 
Rest 3:00 minutes between rounds
4 rounds
Then:
25x BB Grip Roll-ups @ 45/35 + 60s/45s/30s/15s Dead Hang from Pull-up Bar
Then:
Rotator Cuff Work

 

COACH’S COMMENT
Check out my Blog on the CF Games here. I also posted a new article on my 10-Minute Challenges. Click here to view 20+ simple and savage workouts in just 10 minutes. 

 

PHOTOS

Today's strength was a definite departure from the norm. I think you'll find all of this week's workouts a bit "different." When I'm writing programs in a different environment I write differently. Don't really know why, but it's surely the case.

Today’s strength class was a definite departure from the norm. I think you’ll find all of this week’s workouts a bit “different.” When I’m writing programs in a different environment I write differently. Don’t really know why, but it’s surely the case.

Four in 45 sec is moving, especially under fatigue. Not sure if anyone consistent;y did it, but tat would have been my goal.

Four climbs in 45 sec is flat-out moving, especially under fatigue. Not sure if anyone consistently did it, but that would have been my goal.

The numbers never lie. I see a trend. Do you?

The numbers never lie. I see a trend. Do you?