10.9.14 Training Session (1)

Workout, General Preparation
5 minute Row, Ski Erg or Airdyne
Then:
15x KBS  +
10x Tempo Squat +
5x Burpee +
3x Broad Jump
2 sets to warm-up, increase KBS weight on second set
Phase I
10x Hi-Pull/KBS Complex (Hi-Pull + KBS = 1 rep) +
2:00 Burpee/Broad Jumps (goal = > 60m) +
2:00 minutes rest
3 sets
5 minutes rest
Then:
Phase II
10x KB Front Squat +
300m Sprint (goal = <1:00) +
2:00 minutes rest
3 sets
5 minutes rest
Then:
Phase III
20x UB Wall Ball +
60s Wall Sit +
60s Rest
3 sets
Then:
Cool Down
 
Coach’s Comments
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Photos
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