3.8.16 Training Sessions (2)

 

GENERAL PREPARATION 
WARM-UP:
50x Alternating Supermans 
2×5 Band Tears
2×10 Dislocates
15m Lunge + Cossack Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpee
2×5 Tuck Jump
3x (10x Bar Taps + 3x Strict Pull-up)
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of two…
5 minutes AA Bike, Row, Ski Erg* (record calories), switch every 20 pulls +
100x KBS @ 60/45 +
4 minutes of AA Bike, Row, Ski Erg (record calories), switch every 20 pulls +
80x Sandbag Thrusters +
3 minutes of AA Bike, Row, Ski Erg (record calories), switch every 10 pulls +
60x Burpee/Bar Hops +
2 minutes of AA Bike, Row, Ski Erg (record calories), switch after one minute +
40x Deadlifts @ 135/95
1 minute of AA Bike, Row, Ski Erg (note calories), switch after 30 seconds +
20x Strict Pull-ups 
Score = total calories + time
40 minute time cap
*All machines MUST be set to designated time.
Then:
Fall Down

 

STRENGTH
WARM-UP:
50x Alternating Supermans 
2×5 Band Tears
2×10 Dislocates
15m Lunge + Cossack Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpee
2×5 Tuck Jump
3x (10x Bar Taps + 3x Strict Pull-up)
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Work up to a heavy 4 on Close-Grip Bench Press
Then:
4×5 Close-Grip Bench Press with Chains
Then, with that weight…
2xM.E. Standard-Grip Bench Press 
Then:
4xM.E. Horizontal Rope Rows (facing ceiling)
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

80x KBS.

100x KBS.

80X Sandbag Thrusters.

80x Sandbag Thrusters.

60x Burpee/Bar Hops.

60x Burpee/Bar Hops.

40x Deads.

40x Deads.

20x Strict Pull-ups.

20x Strict Pull-ups.

I nice variation to the ring rows.

I nice variation to the ring rows.

It has no been zero days since a puke-worhy workout.

It has no been zero days since a puke-worthy workout.

Brad breathing heavy.

Brad breathing heavy.