4.8.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
2×5 Explosive Jump Squats
5x Max Effort Broad Jumps
Arm Circles (10/10/10)
2×5 Band Tears
2×10 Dislocates
2×1:00 FLR, every 10s perform a Strict Push-up, 1:1 rest
3×3 Pull-ups
Then:
Mobility:
T-Spine
Then:
Workout:
60m of 5x DB Lunge + 5x DB Push Press @ 2×40/30
Then:
10x Pull-ups +
15x Calories (any machine) +
10x Reverse Burpees +
15x Ball Slams @ 30/20
5 rounds
Then:
60m 0f 5x Lunge + 5x Push Press
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
2×5 Explosive Jump Squats
5x Max Effort Broad Jumps
Arm Circles (10/10/10)
2×5 Band Tears
2×10 Dislocates
3×5 Goblet Squats @ 40, 50, 60
Then:
Mobility:
T-Spine
Box Stretch
Then:
Workout 1:
5×10 Front Squats @ 60%
Final set perform max reps (-2)
Rest plenty between sets
Then:
5×10 Deadlift @ 60%
Rest plenty between sets
Final set perform max reps (-2)
Then:
2:00 Cumulative L-Sit Hold
Then:
Cool Down
OR
Workout 2:
3×20 Handstand Wall Runs
Then:
4×8 Strict Press
Rest 2:00 minutes
Then:
4×8 Back Squat 
Rest 2:00 minutes
Then:
2:00 Cumulative L-Sit Hold
Then:
Cool Down
 
 
Competitive Fitness
Get warm
Then:
Snatch BB Complex @ 45/35#
Then:
Snatch Balance + Snatch 
4 sets
Then:
3×10 Jumping Back Squats, AHAP
Then:
5×5 Dips, AHAP
Then:
2x500m Ski Erg ALL-OUT, 1:1 Rest
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
The player had their choice of machines. Taylor working through his 15 calories.

The player had their choice of machines. Taylor working through his 15 calories.

Set your own standard. If you can get your chest to the bar then do it.

Set your own standard. If you can get your chest to the bar then do it.

Mid Reverse Burpee.

Mid Reverse Burpee.

Learn to fight with the weight so that when it gets heavy you can conquer the sticking point not give into it.

Learn to fight with the weight so when it gets heavy you can conquer the sticking point not give in to it.

Every time you walk into the gym it's an opportunity to get better. Every time you skip a workout or find an excuse it's a missed opportunity to fine tune your craft. Ultimately the choice is yours.

Every time you walk into the gym it’s an opportunity to get better. Every time you skip a workout or find an excuse it’s a missed opportunity to fine tune your craft. Ultimately the choice is yours.