1.3.15 Training Sessions (3)

Session 1, General Preparation
Warm-up:
5x Box Breathing
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2×5 Wall Squats
2×10 Tempo Squats
2×5 Shoulder Dislocates @ dowel
2×10 Shoulder Dislocates @ dowel  + 5-10# added
3×5 Push-ups
Then:
Mobility:
T-Spine
Hip Rotators, 2×30 sec each side
Then:
Workout:
2x (1-6) Strict Toes-to-Bar Ladder
Then:
KB Headcutter Strength Ladder
10 reps each @ 30, 35, 40, 45
Then:
30x OH Plate Lunges+
20x Push-ups +
15x DB RDLs 
Four Rounds
Then:
Cool Down:
3x30s Prone Dowel Raises
 
 
Session 2, Strongman
Warm-up:
5x Box Breathing
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2×5 Wall Squats
2×10 Tempo Squats
2×5 Shoulder Dislocates @ dowel
2×10 Shoulder Dislocates @ dowel  + 5-10# added
3×5 Push-ups
Then:
Mobility:
T-Spine
Hip Rotators, 2×30 sec each side
Then:
3:00 minutes, as many reps as possible
Prowler Push
Axle Thrusters 
Tire Flips
Stone to 36″ Box
Strict Pull-ups
2 rounds, time permitting
Rest 2:00 minute between rounds
Then:
Cool Down
 
 
Session 3, Competitive Fitness
Warm-up:
5x Box Breathing
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2×5 Wall Squats
2×10 Tempo Squats
2×5 Shoulder Dislocates @ dowel
2×10 Shoulder Dislocates @ dowel  + 5-10# added
3×5 Push-ups
Then:
Mobility:
T-Spine
Shoulder Band Distractions
Then:
Workout:
3x10m Partner-Assisted Handstand Walks
Then:
Snatch BB Complex @ 45#
Then:
5 attempts to find a max Hang Power Clean
Then:
30x Wall Ball +
15x Clean and Jerk +
30x Wall Ball +
12x Clean and Jerk +
30x Wall Ball +
9x Clean and Jerk 
Then:
Cool Down
 
Results
HPC, Wall Ball/CJ:
Erin S. – 115, 11:45
Erin G. – 145, 9:43
Brittany R. – 145, 12:30
Ann T. – 90, Technique
Farrah P. – Technique
 
Coach’s Comment
N/A
 
Photos
I had all the Airdyne rebuilt and repaired. You know what that means...probably an IWT on Monday.

I had all the Airdynes rebuilt and repaired. You know what that means…probably an IWT on Monday.