10.4.16 Training Sessions (2), Video

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings
10/10x Glute Bridge Marches
10x Iron Cross Kicks + 10x Scorpion Kicks
2×5 Tables + 20s Rocks
2×10 Dislocates
Hip Series, in-place:
3x Spider Stretch + Spinal Twist + Cossack Squat, each
Then:
3×10 H2H KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Then:
WORKOUT:
In teams of two…
12 minute AMRAP #1
Alternating rounds and climbing the ladder as high as possible
P1: 100m Ski Erg Sprint + 1x Wall Ball
P2: 100m Ski Erg Sprint + 2x Wall Ball
P1: 100m Ski Erg Sprint + 3x Wall Ball
P2: 100m Ski Erg Sprint + 4x Wall Ball, etc.
Rest 3 minutes
Then:
12 minute AMRAP #2
Alternating rounds and climbing the ladder as high as possible
P1: 5/3 Calorie Air Assault Bike Sprint + 1x Strict Pull-up 
P2: 5/3 Calorie Air Assault Bike Sprint + 2x Strict Pull-up 
P1: 5/3 Calorie Air Assault Bike Sprint + 3x Strict Pull-up
P2: 5/3 Calorie Air Assault Bike Sprint + 4x Strict Pull-up, etc.
Rest 3 minutes
Then:
12 minute AMRAP #3
Alternating rounds and climbing the ladder as high as possible
P1: 100m Row Sprint + 1x DB Man-Maker
P2: 100m Row Sprint + 2x DB Man-Maker
P1: 100m Row Sprint + 3x DB Man-Maker
P2: 100m Row Sprint + 4x DB Man-Maker, etc.
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
10/10x Glute Bridge Marches
10x Iron Cross Kicks + 10x Scorpion Kicks
2×5 Tables + 20s Rocks
2×10 Dislocates
Hip Series, in-place:
3x Spider Stretch + Spinal Twist + Cossack Squat, each
Then:
3×10 H2H KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Then:
WORKOUT:
3×10 BB RDL
Then:
4×8 Banded Deadlifts (see photos), climbing
Then:
5x Double Kettlebell Clean +
5x Double KB Front Squat +
5x Double KB Strict Press
5 sets, across
Then:
Push-up Challenge 2.0
Elite: 10x Strict Push-up + 10s Rest x 10 (100 total)
Pro: 7x Strict Push-ups + 15s Rest x 10 (70 total) 
Amateurs: 3-5x Push-up + 15s Rest x 10 (30-50 total)
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Drop down fully between the DBs.

Man-Makers.

Clean the DBs to the shoulders and drive them upwards with the legs.

Clean the DBs to the shoulders and drive them upwards with the legs.

The urge to kip is intense. But stay strict and grind it out. You'll be better for it.

The urge to kip is intense. But stay strict and grind it out. You’ll be better for it.

Intensity equals...

Intensity breeds positive adaptation.

Be aware of the thoughts in your head. You are the captain of that ship. Steer accordingly.

Be aware of the thoughts in your head. You are the captain of that ship. Steer accordingly.

Double Swings...

Double Swings…

Rest the bar tightly onto the torso. It's not you hold the bar with you arms. It's you supporting the bar on your body.

Rest the bar tightly onto the torso. It’s not you hold the bar with your arms. It’s you supporting the bar on your body.

Fight for the last little bit by squeezing the glutes, not leaning back.

Fight for the last little bit by squeezing the glutes, not leaning back. The band is nothing more than a tool to bring awareness to the top portion of the lift.


 

VIDEO

Tag Team Tuesday 10.4.16 from Go Primal Fitness on Vimeo.