4.21.15 Training Sessions (3)

General Preparation
Warm-up
Locomotor Mountain, variant 
1st minute do 15m Sprint 
2nd minute do 15m Sprint + 15m Backpedal
3rd minute do 15m Sprint + 15m Backpedal + 15m Bear Crawl
4th minute do 15m Sprint + 15m Backpedal + 15m Bear Crawl + 15m Broad Jump
5th minute do 15m Sprint + 15m Backpedal + 15m Bear Crawl + 15m Broad Jump + 15m Sprint 
6th minute do 15m Sprint + 15m Backpedal + 15m Bear Crawl + 15m Broad Jump
7th minute do 15m Sprint + 15m Backpedal + 15m Bear Crawl
8th minute do 15m Sprint + 15m Backpedal
Then:
Mobility:
Bretzel Stretch
T-Spine
Then:
Workout
P1 10m Heavy As F*&k Prowler Rope Pull 
P2 Rest 
P3 Rest and wait to push
Rotate for 12 minutes
Then:
Three-Player Ball Slam + Burpee Ladder
Climb as high as possible in 12 minutes
(1:1), (2:2), (3:3), etc…
Only one player Ball Slams at a time.
Then:
10-Minute Team Ski Erg Relay
Switch players every 30 sec
Cover the monitor. 
Team Goals:
Three Males Goal = 3000m
Three Females Goal = 2500m
Two Males Goal = 2600m
Two Females Goal = 23000m
Three Mixed Goal = 2700m
Two Mixed Goal = 2400m
If team fails to hit goal run 300m in the remaining 2:00 minutes. 
Then:
Cool Down
 
 
Strength
Warm-up:
30x German Arm Swings
Shoulder Circles (10/10/10) 
2×5 Band Tears
2×10 Dislocates
3×10 DB Arnold Press
2×5 Push-ups with a PLUS
Then:
Mobility:
Biceps
T-Spine
Then:
Workout:
Work up to 3RM Chin-up @ 4010 tempo
Then:
4-Rep Chin-up Clusters all reps @ 4010 tempo
1-1-1-1
Rest 15-20 sec between REPS
Rest fully, 3 sets
Then:
4×4 Close-Grip Fat Bar Bench Press @ 80%
Then:
3x12x DB Powell Raises, on bench
Then:
Cool Down
 
 
 
Competitive Fitness
Get warm
Then:
Snatch BB Complex @ 45/35#
Then:
Max for Day Clean + Hang Clean + 2x Jerk
Then:
2x Clean Pull @ 110% of last complex weight
3 sets
Then:
25 Calorie Row +
25x Pull-ups +
25x Double Unders
3 rounds for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Settle in, grip the rope with confidence, and pull with all you've got.

Settle in, grip the rope with confidence, and pull with all you’ve got.

10-minute for max distance. So get after ti when it's your turn.

10-minutes for max distance. So get after it when it’s your turn.

I have several 'tricks' to get the most out of people. Rather than let the group see their progress or pace  I covered the screen. That way they were forced to go hard for fear of falling short. Devious.

I have several ‘tricks’ to get the most out of people. Rather than let the group see their progress or pace I covered the screen. That way they were forced to go hard for fear of falling short. Devious.

The sticky mats provided plenty of resistance.

The sticky mats provided plenty of resistance.