10.1.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
15m Lunge/Spider Stretch (hold for 5 sec each)
2×5 Tempo Prisoner Squats
3×5 Dead-Stop (3 sec) Goblet Squats, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
3×10 (each) Partner Ball Slam/Burpees @ 40/30
Then:
P1 10x Perfect UB Wall Balls, AHAP
P2 Rest
10 rounds (100 each)
Then, for 300m…
5x DB Lunge + 
5x DB Push Press
Males @ 2×25, Females @ 2×15
Then:
2x (1-5) Strict Toes-to-Bar Ladders
Then:
Cool Down

STRENGTH
WARM-UP:
10x Balancing Leg Swings
15m Lunge/Spider Stretch (hold for 5 sec each)
2×5 Tempo Prisoner Squats
3×5 Dead-Stop (3 sec) Goblet Squats, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:

MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
3×10 RDL
Stay light
Then:
6×3 Snatch-Grip Deadlifts (pause 3 sec just below knee each rep), climbing
Then:
Strict Pull-ups (any grip) + BB Bent-Over Row @ 135/95
8/8
6/6
2x (4/4)
Then:
100x BB Grip Roll-ups @ 45/35
Then:
Cool Down

 

COMPETITIVE FITNESS
L.S.D.
Primal Triathlon
150 Calorie Airdyne + 
2000m Row +
2.75 mile run
NOT for time

 

COACH’S COMMENTS
N/A

 

PHOTOS

The Pull-up / Bent-Over Row Combo is a grip burner. If the weight is right, but he time you get to the sets of four you're pretty smoked.

The Pull-up / Bent-Over Row Combo is a grip burner. If the weight is right, by the time you get to the set of four you’re pretty smoked.