7.22.15 Training Sessions (2)


GENERAL PREPARATION
WARM-UP:
400m Jog
Then:
15m Lunge +
15m Tin Man Walk +
10x Tempo Squats +
10x KBS +
5x Double-Clap Burpees +
3x Strict Toes-to-Bar
2 rounds to warm-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Bear Crawl Suicide
5m Forward + 5m Reverse
10m Forward + 10m Reverse
15m Forward + 15m Reverse
Perform in succession
2 sets
Between sets do 50 Goblet Squats and 30 Push-ups (5 minute cap). Any reps you leave on the table complete after 2nd set (another 5 minute cap). Any reps you leave on the table complete at the end of the workout. Divide the work within the 5 minutes however you wish.
Then:
400m Run +
4x (30/30) KBS @ 50/40, “rest” holding KB in Dead hang position +
3x (30/30) Burpee “rest” in FLR position +
2x (30/30) Bent-Body Hollow +
40s Cumulative Handstand Hold (30 deg)
Rest 3:00 minutes, repeat once
Then:
5-minute Foam Roll

 

STRENGTH
WARM-UP:
400m Jog
Then:
15m Lunge +
15m Tin Man Walk +
10x Tempo Squats +
10x KBS +
5x Double-Clap Burpees +
3x Strict Toes-to-Bar
2 rounds to warm-up
Then:
MOBILITY:
T-Spine
Couch Stretch
Box Stretch
Then:
WORKOUT:
3×10 RDL
Stay light to warm-up
Then:
Work up to a heavy triple Paused (3 sec) Front Squat, 10 minutes
Then, with that weight:
Front Squat, no pause
5-5-5-5, across
Then:
4xME Hanging BB Rows

 

COACH’S COMMENTS
N/A

 

PHOTOS

Beware the body eight exercise. Especially when that exercise is bear crawls.  I heard today was hard…good!

Beware the body eight exercise. Especially when that exercise is bear crawls. I heard today was hard…good!