4.14.15 Training Sessions (3)

General Preparation
Warm-up:
300m Jog
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×10 Tempo Squats
2×5 Explosive Jump Squats
2×5 Band Tears
2×10 Dislocates
3×10 KBS @ 30, 40, 50
Then:
Workout:
P1 30m Duck Walk, AHAP
P2 5x Burpee + 5x Ball Slam for duration of walk
P3 Rest
Switch, 12 minute AMRAP
Then:
P1 200m Row
P2 KB Rack Hold for duration of Row
P3 Rest
Switch, 12 minute AMRAP
Then:
P1 30 sec Ski Erg
P2 Rest
P3 Rest
Switch, 12 minute for max distance
Then:
Cool Down
 
 
Strength
Warm-up:
30x German Arm Swings
Arm Circles (10/10/10)
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups with a PLUS (i.e. Push-up + Scap Push-up)
3×10 Ring Rows
2×12 Seated DB External Rotation
Then:
Mobility:
T-Spine
Lats
Biceps
Then:
Workout
5×8 Fat Bar Bench Press with chains, AHAP
Then:
5x Strict Chin-up +
10x Fat Bar Hanging Rows +
15x Cross-Over Push-ups on step
4 sets
Rest as needed
Then:
3×12 DB Powell Raises, on bench
Then:
Cool Down
 
 
Competitive Fitness
Warm-up 
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Tin Man Walk
15m Lunge + SL Balance + Pistol, slow
3×5 Knee Jumps
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups with a PLUS
Then:
Mobility
Athlete-Specific
Then:
Workout:
15 minutes to find 3RM Hang Power Clean 
Then:
Happy Birthday Brittany
25 minute AMRAP
25 Calorie on Ski Erg “Buy-in” +
3x Power Snatch @ 155/105# +
7x OHS 
15x Double Unders
5 rounds for time
Then:
Cool Down
 
 
Coach’s Comment
N/A
 
Photos
The Duck Walk was new for a lot of folks today. It's deadly and awkward.

The Duck Walk was new for a lot of folks today. It’s deadly and awkward.

IMG_8771

Kelly on her way back to the start.

One player rows while the other holds the rack. The KB rack is designed to teach one how to control their breathing and stand upright in the face of fatigue and suffering.

One player rows while the other holds the rack. The KB rack is designed to teach one how to control their breathing and stand upright in the face of pain and suffering. 

The aftermath. It's not called the 'rack' for nothing.

The aftermath. It’s not called the ‘rack’ for nothing.

Most got what they came for today.

Most got what they came for today.

Prepping the Biceps tendon for Bench Press.

Prepping the Biceps tendon for Bench Press.

Powell Raises are a great finisher after a lot of pressing work.

Powell Raises are a great finisher after a lot of pressing work.