5.28.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Circles 
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2x15m A-Skip
3×10 KBS @ 40, 50, 60
2×5 Burpees
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout 
300m Run + 4x (20x KBS + 15x Burpees + 10x Whipsmash)  +
600m Run + 3x (20x KBS + 15x Burpees + 10x Whipsmash) +
900m Run + 2x (20x KBS + 15x Burpees + 10x Whipsmash) +
1200m Run + 1x (20x KBS + 15x Burpees + 10x Whipsmash)
for time
Then:
Fall Down
 
 
Strength
Warm-up:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
3×8 DB Arnold Press
2×5 Push-ups with a PLUS
3×5 KB Bottoms-up Press
Then:
Mobility:
T-Spine
Then:
Workout:
A1 50/40x Pull-ups, partition as you see fit.
Then:
KB Windmill Strength Ladder
5-4-3-2-1
Then:
6x TGU @ 30# +
30s Wall Sit +
4x TGU @ 40# +
60s Wall Sit +
2x TGU @ AHAP +
75s Wall Sit
2 sets
Then:
Rotator Cuff Training
 
 
Competitive Fitness
Warm-up:
10x Balancing Leg Swings
20x Hip Circles 
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2x15m A-Skip
3×10 KBS @ 40, 50, 60
2×5 Burpees
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout 
At a slow and steady pace
300m Run + 4x (20x KBS + 15x Burpees + 10x Whipsmash)  +
600m Run + 3x (20x KBS + 15x Burpees + 10x Whipsmash) +
900m Run + 2x (20x KBS + 15x Burpees + 10x Whipsmash) +
1200m Run + 1x (20x KBS + 15x Burpees + 10x Whipsmash)
for time
Then:
Fall Down
 
 
Coach’s Comment
N/A
 
Photos
The whipsmash is always deceptive. But like many movements, it is what you make of it. Try to create a wave all the way down the rope to the attachment. If you do that ten times you'll feel your heart jump out of your throat.

The whipsmash is always deceptive. But like many movements, it is what you make of it. Try to create a wave all the way down the rope to the attachment. If you do that ten times you’ll feel your heart jump out of your throat.