6.23.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×6 Cossack Squats
3×10 KBS @ 40, 50, 60
2×5 Band Tears
2×10 Dislocates
2×5 Burpee
3×3 Pull-up
Then:
Mobility
T-Spine
Bretzel Stretch
Then:
Workout:
In teams of two complete the following:
3000m Row/Ski “Buy-in”
Switch players every 30-40 sec
Then:
8 Team Rounds of 
10x HSPU +
10x Deadlift @ 185/125 +
10x Burpee/Bar Hop +
10x Toes-to-Bar
Then:
Cool Down

 

Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×6 Cossack Squats
3×10 KBS @ 40, 50, 60
2×5 Band Tears
2×10 Dislocates
2×5 Burpee
3×3 Pull-up
Then:
Mobility
T-Spine
Bretzel Stretch
Then:
Workout:
40/30 Strict Pull-ups
Then:
6x Dips +
16x Neutral-Grip, Thick DB Chest Press +
24x Medicine Ball Chest Pass @ 50/30, to self
Rest fully
4 sets
Then:
3×40 sec Box Arch Holds
Then:
Rice Bucket Cool Down

 

Competitive Fitness
Lunge + Quad Stretch + Pistol, 20 total reps
Then:
2x Muscle Clean + 2x Front Squat + 2x Push Press + 1x Split Jerk
3 sets to warm-up
Then:
2x Hang Squat + Split Jerk
5 sets, climbing
Then: 
“Nancy”
400m Run +
15x OHS @ 95/65
5 rounds for time
Then:
Cool Down

Coach’s Comment
N/A

Photos

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Chest to the floor on the Burpee/Bar Hop.

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Find the bar and jump.

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Even under fatigue Ashley is holding it together nicely.

Slow the heart rate with deep breathes. Your goal is to get back down below 100 bpm before fit;s your turn again.

Slow the heart rate with deep breathes. Your goal is to get back down below 100 bpm before it’s your turn again.

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Soft hands, explosive push.

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Finish off with some good quality posterior chain static positioning. Contract everything you can. Try to create total body stiffness.

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Sometimes you can only laugh at yourself.

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An appropriate cool down from all the pressing work in strength today.