7.1.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
5:00 easy Row, Ski, Airdyne, alternate every 30 sec with a partner
Then:
10x Squats + 15m Bear Crawl
20x Jump Squats + 15m Reverse Bear Crawl
10x Split Jumps + 15m Lunge 
10x Burpees + 15m Reverse Lunge
2 sets to “warm-up”
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT: 
KBS Strength Ladder
15 reps each @ 40, 50, 55, 60, 70
Then:
15m Heavy KB Suitcase Lunge, right +
15m Heavy KB Suitcase Lunge, left +
10x Headcutters (same KB used during lunges) +
10x Burpees +
5x Headcutters + 
5x Burpees
Rest fully, 3 sets
Then:
20x Alternating Bulgarian Bag Halos +
5/5x KB Windmill, AHAP +
30s Bent-Body Hollow +
30s Elbow Taps
2-3 sets
Then:
Cool Down

 

STRENGTH
WARM-UP:
5:00 easy Row, Ski, Airdyne, alternate every 30 sec with a partner
Then:
10x Squats + 15m Bear Crawl
20x Jump Squats + 15m Reverse Bear Crawl
10x Split Jumps + 15m Lunge 
10x Burpees + 15m Reverse Lunge
2 sets to “warm-up”
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT 1:
Front Squat 
5 reps @ 50%
3 reps @ 60%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
AMRAP @ 90%
Then:
Deadlift
5 reps @ 50%
3 reps @ 60%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
AMRAP @ 90%
OR
WORKOUT 2:
3×10 RDL
Then:
2x Hang Muscle Snatch + 2x BTN Press + 2x OHS + 2x Duck Walk
2 sets to warm-up
Then:
Work up on OHS
3-3-3-3-3
Then:
10 Rope Climbs, partition as needed
Then:
Cool Down

 

COMPETITIVE FITNESS
WARM-UP:
Play with Bridge Rolls, 5 minutes
Then:
16x Handstand Wall Runs + 5x L-Pull-ups 
3 sets to warm-up
Then:
WORKOUT:
3xFront Squats + 1x Power Jerk, from rack
5 sets, climbing
Then:
5×10 sec ALL-OUT Sprint on Airdyne
Rest while other players go
Then:
Cool Down

 

COACH’S COMMENT
N/A

PHOTOS

60646158-July2015Lifeon24th-GoPrimal-7

We did a photo shoot today for a local magazine, Life on 24. Here is one of the photos. Thank you Butch for coming in and being our model.