7.16.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
20x Iron Cross Kicks
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
2×10 Push-ups
3×3 Pull-ups
Then:
MOBILITY
T-Spine
Then:
GERMAN BODY COMP TRAINING
A1 10-12x DB Cyclists Squats, elevate feet onto 25# plate
A2 8-10x BB Strict Press
A3 10-12x Seated Thick DB Hammer Curls @ 4010
12 minute AMRAP
Then:
B1 8-10x Sumo Deadlifts 
B2 8-10x Single-Arm Lat Rows
B3 8-10x Seated DB French Press
12 minute AMRAP
Then:
2x (1-5) Strict Toes-to-Bar Ladders
Then:
Cool Down

 

COMPETITIVE FITNESS
Athlete-specific warm-up
Then:
1-Mile Run for time 

 

COACH’S COMMENT
N/A

 

PHOTOS

The sideways version of Toes-to-Bar is markedly more difficult. There is an awkward rotational element you must control.

The sideways version of Toes-to-Bar is markedly more difficult. There is an awkward rotational element you must combat,

Hollow on back. Extending the arms and legs is the next step from the Bent-Body version we typically do in class.

Hollow on back. Extending the arms and legs is the next step from the Bent-Body version we typically do in class. Ensure the low back is flat against he floor and the shoulder blades are slightly elevated. 

Stephen's Triceps are in for a surprise tomorrow.

Stephen’s Triceps are in for a surprise tomorrow.