6.30.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch
2×5 Wall Squats
3×10 Goblet Squat
2×5 Band Tears
2×10 Dislocates
2×5 Double-Clap Burpees
3×3 KB Windmills
3×3 Pull-up
Then:
MOBILITY:

T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of two or three complete the following 35 minute AMRAP
100 Calorie Row or Ski Erg, switch as you see fit 
80x Wall Ball (switch when player breaks) 
40x Burpees (switch every 30 sec)
20x Strict Pull-ups, partition as you see fit (all players must contribute) 
10x In-Sync TGUs (all players have to go down and up at exactly the same speed for the rep to count)
Record total team reps
OR 
Solo Player
40 Calorie Row +
30x Wall Ball +
20x Burpees +
10x Strict Pull-ups +
4x (2 each) TGU
3 rounds, each for time. Rest fully between rounds
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch
2×5 Wall Squats
3×10 Goblet Squat
2×5 Band Tears
2×10 Dislocates
2×5 Double-Clap Burpees
3×3 KB Windmills
Then:
MOBILITY:

T-Spine
Bretzel Stretch
Then:
WORKOUT:
4xM.E. Strict, Neutral-Grip Pull-ups + 30 sec Eccentric-Only 
Then:
BB Strict Press
4-4-4-4-4
Hold BB in lockout for 10 sec on final rep
Then:
3×12 KB Row
Then:
100x BB Grip Roll-ups, partition as needed
Then:
Cool Down

 

COMPETITIVE FITNESS
15x Pull-up + Pullover, partition as needed
Then:
3×10 Bent-Body Hollow to Full Hollow
Then:
Work up on Back Squat, 8 minutes
Then:
5×5 Back Squats with Chains, climbing
Then:
3x Rope Climb + 
15x Push Press
4 rounds for time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

PHOTOS

These damn football guys are big an inflexible. Jordan fighting to keep the barbell on his torso using the bodybuilder grip. He still managed 315 for six reps.

These damn football guys are big and inflexible. Jordan fighting to keep the barbell on his torso using the bodybuilder grip. He still managed 315 for six reps.

Keep your eye on the prize.

Keep your eye on the prize.

The TGUs had to be in-sync to count. In other words, players had to move together to the floor and back up again.

The TGUs had to be in-sync to count. In other words, players had to move together down to the floor and back up again.

Kim in the moment.

Kim in the moment.

I love seeing the girls do unassisted pull-ups.

I love seeing the girls do unassisted pull-ups.

Erin was shooting her hips up on the way up form her squats. A simple fix is to put a dowel behind the athlete and force them to come straight up. As her quads get stronger the problem will resolve itself.

Erin was shooting her hips up on the way up from her squats. A simple fix is to put a dowel behind the athlete and force them to come straight up. As her quads get stronger the problem will resolve itself.

Beau moving some weight.

Beau under the barbell.

The bodyweight ninja in his element.

The bodyweight ninja in his element.

Welcome back Erin. We missed you.

Welcome back Erin. We missed you.

It was that kind of day.

It was that kind of day.