8.4.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
400m Jog
10x Balancing Leg Swings
20x Hip Hinges
20x Iron Cross Kicks
2x15m Lunge + 15m Tin Man Walk 
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×3 Pull-ups
Then:
MOBILITY
T-Spine
Then:
WORKOUT:
10 minute Row/Ski Relay, max calories
Then:
30 minute EMOM, Tag Team Style
1st Minute: 8x (4 each) Ball Slam/Burpee
2nd Minute: 200m Run, together (100m out, 100m back)
3rd Minute: 4x 12′ Rope Climbs (2 each, alternating)
Then:
Cool Down

 

STRENGTH
WORKOUT 1: 
Juggernaut Strength Cycle, Week 1
5×10 @ 60% of your chosen movements
Then:
Cool Down
OR
WORKOUT 2:
20x Alternating Bulgarian Bag Halos +
10x Dips (use rings if possible)
4 sets
Then:
3×10 RDL
Light to warm-up
Then:
Work up to a heavy Snatch-Grip Deadlift
3-3-3-3
Then:
10-Minute Push-up Challenge:
Elite: 6x Push-ups every 15 sec for 10 minutes
Pro: 5x Push-ups every 15 sec for 10 minutes
Amateur: 5x Push-ups every 30 sec for 10 minutes
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

The standards I set today for the relays were tough. BUT, they served their purpose. I got a great effort from everyone in search of trying to attain it.

The standards I set today for the relays were tough. BUT, they served their purpose. I got a great effort from everyone trying to attain it. Leslie giving it everything she’s got.

Because time was a factor the rope climbs had to be done quickly. This was a deterrent for a lot of people who have the ability to rope climb but struggled to do it under the gun. The modified version is equally as challenging as the sets add up.

Because time was a factor the rope climbs had to be done quickly. This was a deterrent for a lot of people who have the ability to rope climb but struggled to do it under the gun. The modified version is equally as challenging as the sets add up.

Slam it like you mean it.

Slam it like you mean it.