7.3.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
5 minute easy Row, Ski, Airdyne, switch with partner every 30 sec
Then:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
3×5 Goblet Squats
2×5 Band Tears
2×10 Dislocates
2×5 Double-Clap Burpee
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Then: 
WORKOUT:
15m Bear Crawl every 30s for 5:00, alternate between forward and reverse of possible.
Then:
I.W.T.
Phase I
P1 12x Hang Clean and Press + 2:00 minute Row/Ski (hit the standard set forth for you)
P2 Rest and encourage P1
Switch, 3 sets each
Then:
Phase II
P1 12x Front Squats + 2:00 Row/Ski (again, hit the standard set forth for you)
P2 Rest and encourage P1
Switch, 3 sets each
Then:
For every meter you fell short of your Row/Ski standard you have that many Burpees
Then:
Cool Down

 

STRENGTH
WARM-UP:
5 minute easy Row, Ski, Airdyne, switch with partner every 30 sec
Then:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
3×5 Goblet Squats
2×5 Band Tears
2×10 Dislocates
2×5 Double-Clap Burpee
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Then: 
WORKOUT:
GP Games Workout #5
130x Wall Ball 
Every 2:00 minutes perform 10x Toes-to-Bar
For time, 10 minute time cap
Then:
Cool Down

 

COMPETITIVE FITNESS
Get warm
Then:
30 minutes to establish highest combined total:
Max Clean
Max Jerk
Max OHS
Then:
GP Games Workout #5
130x Wall Ball 
Every 2:00 minutes perform 10x Toes-to-Bar
For time, 10 minute time cap
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

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The theme for today was accountability. You either hit your numbers or your don’t. The penalty for falling short is severe, but so is the effort required to meet the challenge set before you. I win no matter what. Happy FYF!

One of my favorite warm-ups, 15m Bear Crawl every 30 sec for 5:00 minutes.

One of my favorite warm-ups, 15m Bear Crawl every 30 sec for 5:00 minutes. If you’re really feeling saucy alternate between forward and reverse.

I added Laurence Morel to the Athlete Gallery. Congratulations!

I added Laurence Morel to the Athlete Gallery. Congratulations!

Some FYF Pain Pics:
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