2.10.15 Training Sessions (4)

General Preparation
Warm-up:
5x Box Breathing Squats
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Burpees
Then:
Mobility:
N/A
Workout:
“Burpee Roulette” EMOM
Coach calls out random number at the beginning of each minute. 
Player has one minute to complete and rest before next number is called.
10 minutes
Then:
“Row/Ski/Airdyne to Hell and Back”
100m/10 cals
200m/20 cals
300m/30 cals
400m/40 cals
500m/50 cals
400m/40 cals
300m/30 cals
200m/20 cals
100m/10 cals
for time
Performed with a partner
8:00 minutes
Alternate between Handstand Hold and L-Hang from Pull-up Bar
Then:
Cool Down
 
Strength
Warm-up:
5x Box Breathing Squats
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Burpees
Then:
Mobility:
T-Spine
Shoulder External Rotation
Then:
Workout:
3x30s Prone Dowel Raises
Then:
BB Complex (snatch-grip), 4 reps each:
Hang Muscle Snatch +
OHS +
Drop Snatch +
BTN Push Press +
Back Squat +
StrictToes-to-Bar
2 sets, light–> moderate
Then:
Work up on OHS
Then:
Paused (3 sec) OHS
3-3-3-3-3
Then:
3xME Hanging Rows from 2″ Axle
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half Bridges
2x 15m Lunge + Tin Man Walk
2×10 Band Tears
2×10 Dislocates
Then:
Mobility:
T-Spine
Shoulder External Rotation
Then:
Workout:
Snatch BB Complex @ 45#
Then:
3-Position Clean (floor, above knee, high hang)
4 sets
Then
3x Push Press + 1x Push Jerk + 1x Split Jerk
4 sets
Then:
4x500m Row
Rest 1:1
Then:
Cool Down
 
 
Hypertrophy Bootcamp
Warm-up:
5x Box Breathing Squats
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Burpees
Then:
Mobility:
Dip Prep
Then:
Workout:
Strict Press 
5-3-2-1-max reps @ 80% 1RM
Then:
10×10 Close-Grip Bench Press @ 20RM
Rest exactly 90 sec between sets
Then:
3xME Fat Bar Curls (2″)
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Wanna make the Hanging Rows harder? Simply elevate the feet onto a bench. When you can no longer get your chest to the bar the set is over.

Wanna make the Hanging Rows harder? Simply elevate the feet onto a bench. When you can no longer get your chest to the bar the set is over.

Lucy's hands should be under her shoulder. But her body position is solid.

Lucy’s hands should be more under her shoulders. But her body position is solid.

Hold yourself to a standard during the static hold circuit. The thighs should be parallel to the floor and the toes pointed toward each other. When you can't maintain the standard drop down and move onto the Handstands.

Hold yourself to a standard during the static hold circuit. The idea is to focus on quality, not necessarily time. When you can’t maintain the standard drop down and move onto the Handstands.

 

Videos

False-Grip Ring Row Elevated Feet from Go Primal Fitness on Vimeo.

 

Bent Arm Chin Hang from Go Primal Fitness on Vimeo.