3.12.15 Training Sessions (3)

General Preparation
Warm-up:
100x Jumping Jacks
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×20 H2H KBS @ 40, 50, 60
2×5 Tuck Jumps
Then:
Mobility:
N/A
Then:
Workout:
IWT
Phase I:
20x Bulgarian Bag Halos +
1:00 ME Burpees +
2:00 Minute Rest
3 sets
Rest 5 minutes
Then:
Phase II
8/8x Single-Arm KB Rack Reverse Lunges (opposite leg steps back) +
1:00 ME Row/Ski/Airdyne +
2:00 Minute Rest
3 sets
Rest 5:00 minutes
Then:
Phase III
Work up to your max 15m Prowler March (3-4 attempts)
Start light and progressively add load until you find your max.
Then:
Cool Down
 
 
Strength
Warm-up:
100x Jumping Jacks
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×20 H2H KBS @ 40, 50, 60
2×5 Tuck Jumps
Then:
Mobility:
T-Spine
Paleo Chair
Then:
Workout:
7×3 Back Squat @ 73%
Then:
7×3 Strict Press @ 73%
Then:
5×5 Tire Flip
Rest plenty between sets
Then:
Cool Down
 
 
Hypertrophy Bootcamp
A1 6-8x Axle Curls @ 4010 tempo
A2 6-8x Seated Thick DB Zottman Curls @ 4010 tempo
A1 4-6x Axle Curls
Rest plenty, 4 sets
Then:
B1 6-8x BB Floor Press 
B2 6-8x Decline Axle Skull Crushers (to forehead) with chains
B1 4-6x BB Floor Press
Rest plenty, 4 sets
Then:
3x60s “Hard” Airdyne, arms-only (push/pull)
Rest while other players go
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
The heavy bell in front forces the athlete to keep the torso upright.

The heavy bell in front forces the athlete to keep the torso upright.

There are few exercises that communicate more about an athlete's mobility and strength than the Overhead Squat.

There are few exercises that communicate more about an athlete’s mobility and strength than the Overhead Squat.