9.29.15 Training Sessions (3), Birthday Workout

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Iron Cross Kicks
2×10 Runner’s Bridge
15m Lunge + Spider Stretch (hold for 5-8 sec)
3×10 Goblet Squats, climbing
2×10 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Happy Birthday Brian Crawford”
In teams of two complete the following 32-1 Ladder:
32-27 KBS @ 50/35
26-21: *Calories on Rower/Ski Erg
20-15: *Burpees
14-9: Ball Slams
8-1: Strict Pull-ups
*Perform in alternating fashion
40 minute time cap (which is how old he looks)
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Iron Cross Kicks
2×10 Runner’s Bridge
15m Lunge + Spider Stretch (hold for 5-8 sec)
3×10 Goblet Squats, climbing
2×10 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Wirst, elbow 
Box Stretch
Then:
WORKOUT:
5×5 “Funky” Front Squat (aka Koji), across
All load must come from KBs.
Then:
4×8 (1 &1/4) Thick DB Chest Press, AHAP
Then:
4xM.E. Hanging Rows with Axles + M.E. Strict Push-ups
Then:
Rotator Cuff Work or Powell Raises

 

COMPETITIVE FITNESS
Back Squat and Strict Press
50%x5
60%x3
70%x2
75%x1
80%x1
AMRAP @ 85%
Adjust maxes accordingly
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Happy Birthday Bro.

Happy Birthday Bro. Everyone’s glad you’re only 32.