6.30.16 Training Sessions (3), Videos (2)

 

 

GENERAL PREPARATION
MOVEMENT PREP:
30x German Arm Swings
10/10x Arm Circles
2×5 Band Tears
2×10 Dislocates
5/5 Hip Hinges in place
15m Lunge / Spider Stretch Combo, hold for 3-5 sec
3×5 KBS/Goblet Squat Combo, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
I.W.T.
Phase I:
12x KB Thrusters, AHAP +
1:00 minute HARD (8-9 RPE) interval (stay on the same machine for all 3 sets) +
90s Rest
3 sets
Rest fully
Then:
Phase II:
15x KB Deadlifts, AHAP +
1:00 minute HARD interval (8-9 RPE) +
90s Rest
3 sets
Rest fully
Then:
Phase III:
10-Minute Push-up Challenge
Elite: 5x Push-ups every 15s 
Pro: 2-3x Push-ups every 15s
Amateur: 3-5x Push-ups every 30s 
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
30x German Arm Swings
10/10x Arm Circles
2×5 Band Tears
2×10 Dislocates
5/5 Hip Hinges in place
15m Lunge / Spider Stretch Combo, hold for 3-5 sec
3×5 KBS/Goblet Squat Combo, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT
Warm-up with:
4x Strict Press + 4x Push Press.
3 sets, climbing (none should really be hard)
Then:
3×5 Strict Press, across. 
Then:
4×6 Pull-ups. If possible, add weight. Pronated grip.
Then:
3×8 Powell raises
3×20 penguins.
Then:
Time permitting, ab work

 

 

COMPETITIVE FITNESS
L.S.D.

1600m (3 laps around park from primal), rest 4 mins
1200m (2 laps around park from primal), rest 3 mins
800m (1 lap around park from primal),  rest 2 mins
400m, (to the park bench and back), rest 1 min
3x200m (to the bike rack at Dominos and back), rest 30s between each
Then:
10 minutes of self-care

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Make yourself stronger than your excuses.

Make yourself stronger than your excuses.

 

VIDEO
A Sample Shoulder Prep.

 

Squat Everyday, Day 6: Work up to heaviest “Tempo” Back Squats @ 10-0-X-0 tempo.