7.30.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2×5 Band Tears
2×10 Dislocates
3×10 KBS, climbing
2×5 Push-up
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5x KB Farmer Deadlift + 
5m Walk, bells in hand +
5x KB Farmer Deadlift +
5m Walk +
5x KB Farmer Deadlift +
5m Walk +
5x KB Farmer Deadlift
20 total Deadlifts, 15m total distance
Rest fully, 3 sets, climbing to AHAP
Then:
15 minute AMRAP
5x Strict Pull-ups +
10x “Perfect” Wall Ball, AHAP +
5x Double DB Snatch, AHAP +
10x “Perfect” Push-ups
Then:
20x Alternating Bulgarian Bag Halos +
4x (15/15) Mountain Climbers, “rest” in FLR position
2-3 sets to “cool down”
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
2×5 Band Tears
2×10 Dislocates
3×10 KBS, climbing
2×5 Push-up
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT 1:
Pick two of the following lifts to establish a max:
Back Squat
Front Squat
Deadlift
Strict Press
Bench Press
OR
WORKOUT 2:
10x RDL +
15x KB Lat Row, off Bench +
M.E. Bent-Arm Hang from Pull-up Bar
4 sets
Then:
6-8x Seated Thick DB Zottman Curls +
25x BB Grip Roll-ups @ 45/35 +
2x (each) Seated Partner Overhand Rope Pull with partner resistance 
3 sets
Then:
Knit a blanket, 5 minute time cap

 

COMPETITIVE FITNESS
Get warm
Then:
1.1 Mile run +
2:00 rest
3 rounds
Then:
10-Minute easy Airdyne

 

COACH’S COMMENT
N/A

 

PHOTOS
N/A