3.5.15 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
Then:
Mobility:
Couch Stretch 
Paleo Chair, coach assisted if necessary
Then:
Workout:
3-Man Rope Pull Sprint (1:1:1) with chains (light and fast)
Max rounds in two minutes
Rest while another team goes, repeat once
Then:
400m run +
4x (20x Squats + 10x HR Push-ups + 5x Strict Pull-up) +
400m run +
3x (20x Squats + 10x HR Push-ups + 5x Strict Pull-up) +
400m run +
2x (20x Squat + 10x HR Push-up + 5x Strict Pull-ups)
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
Then:
Mobility:
Couch Stretch
Paleo Chair, coach assisted if necessary
Then:
Workout:
Back Squat 
5-3-2-1-1-AMRAP @ 85%
Then:
Strict Press
5-3-2-1-1-AMRAP @ 85%
Then:
Thick Bent-Over Row + Strict Pull-ups
8/8
6/6
2x (4/4)
Then:
3xME Ring Plank, feet elevated on box (externally rotate shoulders in rings)
 
Competitive Fitness
20x Balancing Leg Swings
20x Hip Hinges
15m Knee Grab
15m Knee Grab with hip ext. rotation
2x15m Lunge + 15m Bear Crawl
2×10 Band Tears
2×10 Shoulder Passes
Then:
Mobility:
2×30 sec Couch Stretch
T-Spine
Then:
Workout:
Gymnastic handstand progressions
Then:
Work up to 3 rep Push Press
Then with that weight:
5 x 1 jerk balance + jerk
Then:
30m Foward sled drag
30m reverse sled drag
15x tire sledges L/R
5 rounds 
Then:
Cool Down
 
 
Hypertrophy Bootcamp
A1 6-8x Semi-Supinated Chin-up 
A2 6-8x Seated Thick DB Zottman Curls @ 4010
A1 4-6x Semi-Supinated Chin-ups
Rest plenty, 4 sets
Then:
B1 6-8x BB Floor Press 
B2 6-8x Decline Fat Bar Skull-Crushers (to nose)
B1 4-6x BB Floor Press
Rest plenty, 4 sets
Then:
3x60s “Hard” Airdyne, arms-only (push/pull)
Rest while other players go
Then:
Go play Operation
 
Coach’s Comment
N/A
 
Photos
Miguel hitting the 70# KB for five.

Miguel hitting the 70# KB for five.

It is what you make of it.

It is what you make of it.

New platforms are down.

New platforms are down.