9.3.15 Training Session (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Set a clock for 20 minutes
Max reps Bench Press @ 135/95
Each time you fail do a 100m Ski Erg
Accumulate as many reps as possible on the bench in 20 minutes
Then:
“Those Burpees Suck”
10x Strict Pull-ups +
20x Goblet Squats @ 50/40 +
30x KBS (same KB) +
40x Box Jumps @ 24/20″ +
50x Walking Lunges @ BW +
60x Burpees/Plate Hops +
10x Strict Pull-ups 
For Quality
15 minute time cap
Then:
Cool Down

 

COMPETITIVE FITNESS
20-1 Calories on Ski Erg or Rower
Between each rung run 200m 
Then:
Cool Down

 

COACH’S COMMENT
I posted Body Comp Tip #204 on my Ten Steps for Improving Gall Bladder Health. Enjoy!

 

PHOTOS
N/A