9.18.14 Training Session (1)

Workout 1, General Preparation
T-Spine Mobility
20x Balancing Leg Swings, 4 ways
2×5 Band Tears
2×5 Shoulder Passes
2x15m (4x Lunge + 6x Burpee + 8x Jump Squat) 
Then:
Phase I
7x Heavy DB Thrusters, 2 sec pause at shoulder each rep +
60s M.E. Double Unders @ >75 reps +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase II
12x Alternating Step-ups (maintain vertical truck with DB against chest, two points of contact)
60s max rounds of 10x DB Toe-Touch + 2x Burpees
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase III
10x Banded Single-Arm Landmine Presses, each arm +
M.E. Band Pulldowns, scapula down and back
3-4 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
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