4.1.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half Bridges
2x15m Lunge + 15m Reverse Bear Crawl
2×5 Band Tears
2×10 Dislocates
2×5 Burpee
Then:
Mobility:
N/A
Then:
Workout:
4x (30s Prone Dowel raises + 30s Rest)
Then :
3x30m Awkward Lunge (Sandbag on one shoulder, KB in opposite hand)
Switch sides at 15m mark
Then:
12x Bulgarian Bag Halos +
12x (6 each) DB Renegade Rows 
3 sets
Then:
KB TGU Progression:
Each player needs four Kettlebells at ascending weights. 
10 reps @ 40
8 reps @ 50
6 reps @ 55
4 reps @ AHAP
Every 2:00 minutes perform 7x Burpees
Then:
Cool Down
 
 
Strength
Warm-up:
20x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch
15m Lunge + Tin Man Walk
2×5 Wal Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
3×10 KBS @ 40, 50, 60
Then:
Mobility:
T-Spine
Couch Stretch
Ankle or Shoulder External Rotation
Then:
Workout 1:
15 minutes to establish a max Front Squat @ 4010 tempo
Then:
15 minutes to establish a max Deadlift @ 4010 tempo
OR
Workout 2:
3×20 Handstand Wall Runs
Then:
4×10 Strict Press
Rest 2:00 minutes
Then:
4×10 Back Squat 
Rest 2:00 minutes
Then:
M.E Bent-Arm Chin Hang on Pull-up Bar +
30s Slide Board Mountain Climbers 
2-3 sets
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
Get warm
Then:
Mobility:
Athlete-specific
Then:
Workout:
3×3 Pull-up + Pullover
Then:
3×10 BTN Push Press, light
Then:
5×1 Split Jerk, FOR QUALITY
Then:
9-7-3
Muscle-up OR C2B Pull-up +
Full Snatch 
for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
IMG_8146

Training isn’t always about doing things fast. Slow down, develop your practice, and take pride in the execution of the movements. Improvement comes in many forms. But no objective should trump moving with precision and control.