7.31.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
20x Iron Cross Kicks
10x Half-Bridges
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
2×5 Tuck Jumps
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
30m each:
Bear Crawl 
Reverse Bear Crawl
Crab Walk
Alligator Crawl
2 rounds
Then:
EMOM for 10 minutes
7x KB Headcutter + 20x Toe Taps + 3x Burpees
Then:
KB Swing and Shuttle
21 reps @ 40 + 15m Carry + 5m Sprint back
15 reps @ 50 + 15m Carry + 5m Sprint back
9 reps @ 55 + 15m Carry + 5m Sprint back
6 reps @ 70 + 15m Carry + 5m Sprint back
Rest while other players go, 2 rounds
Then:
6x20s ALL-OUT Battleropes, various (time permitting) 
Rest while other players go
Then:
Cool Down

 

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
20x Iron Cross Kicks
10x Half-Bridges
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
2×5 Tuck Jumps
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Big Five 55”
1-10 Ladder of the following movements:
Deadlift +
Deficit Push-ups +
Back Squat +
Strict Pull-up +
Ball Slam @ 40/30
Then:
3×16 Shoulder Taps to cool down

 

COMPETITIVE FITNESS
WARM-UP:
Jog 800m
10x Balancing Leg Swings
20x Hip Hinges
20x Iron Cross Kicks
10x Half-Bridges
20m Lunge + SLD + Pistol Squat
3×5 KBS/Goblet Squat Combo
3×3 Pull-ups
3×5 Standing Muscle-ups
Then:
MOBILITY:
T-Spine
WORKOUT:
5×5 Ring Dips
Then:
Snatch Complex @ 45/35
Then:
5×1 Power Snatch + Hang Squat Snatch + Squat Snatch, climbing
Then:
10-8-6-4-2 Clean Deadlift, AHAP each set
Chase each set with 10x 12/10′ Wall Ball @ 20/14
Then:
Tag Team Assault Bike Relay, calories to be determined 
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

We started the workout today with a series of animal movements across the gym. Alligator Crawl.

We started the workout today with a series of animal movements across the gym. Alligator Crawl.

Move quickly, but precisely. Touch the bell without knowing it over.

Move quickly, but precisely. Touch the bell without knocking it over.

Last day of testing for the upcoming strength cycle. Ahren under the bar.

Last day of testing for the upcoming strength cycle. Ahren under the bar.

It's a deficit. Take advantage of it.

It’s a deficit. Take advantage of it.

This seems to be the most efficient way to get the bell from point A to point B.

This seems to be the most efficient way to get the bell from point A to point B.

A proper FYF.

A proper FYF.