1.2.15 Training Sessions (2)

Session 1, General Preparation
Warm-up:
5x Box Breathing
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
3×5 Wall Bangers
2×10 Shoulder Dislocates
Then:
Mobility:
T-Spine
Lat Mobility, 2×30 sec each
Then:
Workout:
3×3 KB Windmills, AHAP
Then:
2x (1-8) Farmer’s Carry Team Lunge Ladder
Hold KBs throughout ladder
2 sets
Then:
4x15x DB Cyclist Squats (elevate heel onto 25# plate) @ 3030 tempo
Rest 90s between sets
Then:
35x UB Kettlebell Swings +
4x TGU, eyes-closed (same KB)
3 rounds
Then:
Cool Down:
Option 1: 
10-Minute Push-up Challenge
5x Push-ups every 15 sec for 10 minutes
OR
Option 2:
30s L-Hang +
30s FLR (on elbows) +
30s Bent-Body Hollow
3 rounds
 
Session 2, Strength
Warm-up:
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
Mobility:
Ankle 
Forearm/Wrists
Lats
Workout
4×10 BTN Push Press
Then:
5×3 Paused Front Squats (pause 3 sec in bottom position)
Then:
30x Strict Pull-ups, partition as needed
Then:
Cool Down:
Option 1: 
10-Minute Push-up Challenge
5x Push-ups every 15 sec for 10 minutes
OR
Option 2:
30s L-Hang +
30s FLR (on elbows) +
30s Bent-Body Hollow
3 rounds
 
Coach’s Comments
N/A
 
Photos
Player one lunges while player two "rests."

Player one lunges while player two “rests.”

It's starts innocent, but adds up quickly.

The torso remains upright throughout. Strive for full knee flexion in the bottoms and control the descent. No bouncing. It’s starts innocent, but adds up quickly.

I told the guys to close their eyes for the TGUs. It was interesting to watch. Our vision is a major contributor to our feedback about where we are in space. So without it we have only our proprioception and feel to make calculations about body position, speed, and coordination.

I told the guys to close their eyes for the TGUs. It was interesting to watch. Our vision is a major contributor to our feedback about where we are in space. So without it we have only our proprioception and feel to make calculations about body position, speed, and coordination.

One things for sure, it forces you to slow down.

One things for sure, it forces you to slow down.

Today's cool down was a "cool down." The 10-Minute Push-up Challenge has yet to be conquered.

Today’s cool down was a “cool down.” The 10-Minute Push-up Challenge has yet to be conquered.

Miguel trying to find a position to give his arms a break.

Miguel trying to find a position to give his arms a break.

Legs above parallel is the standard.

Legs above parallel is the standard.