5.19.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
2x15m Lunge + 15m Bear Crawl 
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Burpee
3×3 Pull-ups
Then:
Mobility
T-Spine
Bretzel Stretch
Then:
Workout:
In teams of two complete a 3000m Row/Ski “Buy-in.” Switch players every 30 sec
Then:
10x HSPUs +
10x Deadlifts @ 225/155 +
10x Burpee/Bar Hops
10x Toes-to-Bar
Ten team rounds for time (i.e. each player must complete 5 rounds)
35 minute time cap
Then:
Cool Down
 
 
 
Strength
Warm-up:
10x Balancing Leg Swings
2x15m Lunge + 15m Bear Crawl + 15m Reverse Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Burpee
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
Work up to a heavy FOUR on Strict Press
Then:
3x Strict Press + 2-3x Push Press
4 sets
Then:
5×10 Close-Grip Bench Press, climbing
Then:
3×12 DB Powell Raises on Bench
Then:
Cool Down with rotator cuff work
 
 
 
Competitive Fitness
In teams of two complete a 3000m Row/Ski “Buy-in.” Switch players every 30 sec
Then:
10x HSPUs +
10x Deadlifts @ 225/155 +
10x Burpee/Bar Hops
10x Toes-to-Bar
Ten team rounds for time (i.e. each player must complete 5 rounds)
35 minute time cap
Then:
Cool Down
 
 
Coach’s Comments
N/A
 
Photos
I rarely put deadlifts into out conditioning workouts for safety purposes. But today I went for it and kept a close eye on everyone. They all killed.
I rarely put deadlifts into our conditioning workouts for safety purposes. But today I went for it and kept a close eye on everyone. They all killed. Alisa killing it.
The deadlifts were the hardest part in my opinion. Inna grinding it out.
The deadlifts followed by the Burpee/Bar Hops were the hardest part in my opinion. Inna grinding it out.
Morgera at the top looking poised.
Morgera at the top looking poised.
Photo of the 9am squad. Great group of people I'm surrounded by on a daily basis. Love these folks.
Photo of the 9am squad. Great group of people I’m surrounded by on a daily basis. Love these folks.