10.2.14 Training Session (1)

Workout 1, General Preparation
Jog 400m
Then:
T-Spine Mobility
2x15m Lunge w/Stretch
2×5 Band Tears
2×5 Shoulder Passes
2×5 Squats
3×10 Goblet Squats @ 40, 50, 60
2×5 Burpees
Then:
Phase I
7x Thrusters (DB or BB, player choice) +
200m Sprint +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase II
3x (5-5-5) Paused Pull-ups +
2:00 of 3x Burpee + 5x Ball Slam/Burpee +
2:00 minutes rest
3 sets
Then:
Phase III
40 sec KB Rack Hold @ .5x BW +
20 sec rest +
40s Wall Sit +
20s sec rest +
40s FLR +
20s rest +
40s ME Row/Ski/Airdyne +
1:00 minute rest
2 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos