2.17.15 Training Sessions (4)

General Preparation
Warm-up:
5x Box Breathing Squats
15m Knee Grab
15m Knee Grab with Hip Ext Rotated
2x15m Lunge + 15m Tin Man Walk 
2×5 Wall Squats
2×10 Squats
50x Alternating Supermans
3×10 KBS @ 40, 50, 60
2×10 Split Jumps
Then:
Mobility:
Couch Stretch
Then:
Workout:
Split Jump Roulette with FLR
Every minute coach calls out a “random” number.
Player has one minute to complete. Remaining time is spent in FLR position
10 minutes (10 sets)
Then:
15m Walking KBS @ 40 + 15m Sprint 
15m Walking KBS @ 50 + 15m Sprint
15m Walking KBS @ 60 + 15m Sprint
Switch partners, 12 minute AMRAP
Then:
P1 20x UB Wall Ball
P2 Rest
Switch, 5 rounds each (100 total each)
Then:
3×1:00 Bent-Body Hollows (1:1 rest)
Then:
Cool Down
 
 
Strength
Warm-up:
T-Spine Mobility
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Weighted Dislocates
3×12 Banded External Rotation
4×10 DB Arnold Press
3×20 Push-ups
Then:
10x Close-Grip Bench Press with chains +
15m Explosive Prowler Chest Pushes (I put some footage on my Instagram feed showing this combo)
Rest fully, 4-5 sets
Then:
30 sec L-Sit +
30 sec 20 Deg Handstand Hold +
30 sec Bent-Arm Hang from Pull-up Bar
3-4 rounds
Then:
Cool Down
 
 
Competitive Fitness
Work on Handstand progressions, 10 minutes
Then:
Snatch BB Complex @ 45#
Then:
12-minutes to establish max for day Clean Pull + Hang Clean
Then:
4 sets at 90%
Then:
500m Row +
10x OHS @ 135 +
400m Row +
8x OHS @ 155 +
300m Row +
6x OHS @ 185 +
200m Row +
3x OHS @ 205 +
100m Row +
1x OHS @ 225
Then:
Cool Down
 
 
Hypertrophy Bootcamp
Warm-up:
T-Spine Mobility
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Weighted Dislocates
3×12 Banded External Rotation
4×10 DB Arnold Press
3×20 Push-ups
Then:
10×10 Close-Grip Bench Press
Rest 90 sec between sets
Then:
3×12 DB Pec Flyes @ 4110 tempo
Then:
Explosive Medicine Ball Chest Pass Drop Sets
Max reps @ 50#
Max reps @ 40#
Max reps @ 30#
Rest 2:00, repeat once.
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Kim looking smooth during the Walking KBS.

Kim looking smooth during the Walking KBS.

Find the Hamstrings.

Find the Hamstrings.

One player works while the other rests.

One player works while the other rests.

The L-Sits are humbling. Nothing makes you feel heavy and weak like this position.

The L-Sits are humbling. Nothing makes you feel heavy and weak like this position. Byron starting in a perfect position, but as fatigue set in his position changed. His shoulders elevated and rounded and he’s doing whatever it takes to stay up. When this happens it’s important to stop, as quality is paramount when it comes to static shaping/positional work.

Brian on the Clean Pull.

Brian on the Clean Pull.

The Medicine Ball drop set is the perfect way to ice the cake. max reps @ 50#, immediately into max reps @ 40#. Immediately into max reps @ 30#.

The Medicine Ball drop set is the perfect way to ice the cake. max reps @ 50#, immediately into max reps @ 40#. Immediately into max reps @ 30#.