4.23.15 Training Sessions (2)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2x15m Skips
2x15m High Knee Runs
3x Broad Jumps, Max Effort
Then:
Mobility:
Bretzel Stretch
T-Spine
Then: 
Workout
A1 12x (6 each) DB Lunges
A2 10-12x Ring Rows
A3 30s Handstand Hold (20 degrees)
12 minute AMRAP
Then:
B1 10-12x Sumo Deadlift 
B2 8-10x 1/4 and 1 DB Chest Press (neutral-grip)
B3 8-10x Fat Bar Curls
12 minute AMRAP
Then:
10-Minutes of Tag Team Sprints (30m out, 30m back)
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
10x Balancing Leg Swings
20s Hip Hinges
2×10 Half-Bridges
2x15m Tin Man Walk
2x15m Lunge 
3×3 Knee Jumps
Then:
Workout:
3×20 Handstand Shoulder Taps
Then:
15minutes to work up to a max for day Push Jerk + Jerk
Then:
“Chosen Few”, variant
Ski Erg 300m-200m-100m
C2 Rower 300m-200m-100m
Burpees 30-20-10
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photo
Any time you sprint you can't go wrong. Stephanie looking focused.

Any time you sprint you can’t go wrong. Stephanie looking focused. Nice shoulders…