7.28.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
3×10 Goblet Squat, climbing
2×5 Double-Clap Burpees
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
With a 3:00 minute clock
Player one runs 400m and does as many Burpee/Box Jumps in the time remaining.
Player 2 repeats the process.
Continue until your team has accumulated…
Elite: 100x Burpee/Box-Overs
Pro: 75x Burpee/Box-Overs
Amateur: 50x Burpee/Box-Overs
Then, immediately…
2K Row/Ski Relay, switch players every 15 pulls
30 minute time cap
Then:
Fall Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
10x Half-Bridges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
3×10 Goblet Squat, climbing
2×5 Double-Clap Burpees
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT 1:
Establish a max for two lifts
Choices include:
Back Squat
Deadlift
Strict Press
Bench Press
OR
WORKOUT 2:
2×10 Seated DB External Rotation
Then:
5×5 Close-Grip Bench Press @ 4010 tempo, across
Then:
3×5 Koji Bench Press, AHAP 
Then:
4×15 DB Bent-Over Row, AHAP
Then:
40 Strict Toes-to-Bar, partition as needed
Then:
Cool Down

 

COACH’S COMMENT
N/A

 

PHOTOS

The set-up for the Runner's Bridge.

The set-up for the Runner’s Bridge.

For the Koji Bench Press all the weights should be composed of Kettlebells. This ensures a higher level of instability and a better stimulus.

For the Koji Bench Press all the weights should be composed of Kettlebells. This ensures a higher level of instability and a better stimulus.

You just have to get over the box. How you do it doesn't matter.

You just have to get over the box. How you do it doesn’t matter.

Today wasn't fun. It was challenging. The fun is in knowing you have what it takes to complete it.

Today wasn’t fun. It was challenging. The fun is in knowing you have what it takes to complete it.

Rob readying himself for a max attempt.

Rob readying himself for a max attempt.