2.12.15 Training Sessions (4)

General Preparation
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
2×5 Scap Push-ups
2×10 Split Jumps
Then:
Mobility:
N/A
Workout:
15x Goblet Squat, AHAP +
15m Prowler March, AHAP
Rest fully
4 sets
Then:
15x Thick DB Chest Press +
15m Explosive Prowler Chest Pushes
Rest fully
4 sets
Then:
4x M.E. Bent-Arm Chin Hang + L-Sit on parallettes 
Rest as needed between
Then:
Cool Down
 
 
Strength
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
2×5 Scap Push-ups
2×10 Split Jumps
Then:
Mobility:
Couch Stretch, 2×30-40 sec each
Then:
Workout
Back Squat
5-3-2-1-max reps @ 80% 1RM
Then:
BB Strict Press
5-3-2-1-max reps @ 80% 1RM
Then:
25x BB Grip Roll-ups +
30sec/30sec Rice Bucket Circular Patterns
3 sets
Then:
Cool Down
 
 
Competitive Fitness
2x (1-4) Strict Ring Pull-up Ladders
Then:
4x30m Single-Arm Farmer’s Carry, AHAP
Then:
30m Reverse Crucifix Sled Drags +
30m Explosive Pulls
3-4 sets
Then:
3x30m Sled Flyes, AHAP
Then:
Cool Down
 
 
Hypertrophy Bootcamp
“I’ve seen bigger arms on a chair”
A1 20x Triangle Push-ups + M.E. Seated Hammer Curls 
A2 20x Triangle Push-ups + M.E. Seated Zottman Curls 
A3 20x Triangle Push-ups + M.E. Off-Set to pinkie Biceps Curls 
A4 20x Triangle Push-ups + M.E. Off-Set to index Finger Biceps Curls 
A5 20x Triangle Push-ups + M.E. Reverse EZ Bar Curl
A6 20x Triangle Push-ups + M.E. Straight Bar Curl
2 rounds
Then:
Crochet a blanket!
 
Coach’s Comment
N/A
 
Photos
Happy Birthday Erin O' Meara.

Happy Birthday Erin O’ Meara.

Sometimes you're the hammer. Sometimes you're the nail. The choice is yours.

Sometimes you’re the hammer. Sometimes you’re the nail. The choice is yours.