8.11.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk
3×10 Goblet Squat, climbing
2×5 Burpees
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Row/Ski: 500-400-300-200-100
KB Headcutter 30-25-20-15-10
Burpees 30-25-20-15-10
40 minute time cap
Looks like…
500m Row + 30x Headcutters + 30x Burpees
400m Row, 25x Headcutters + 25x Burpees, etc. 
Player one does 500m row, then player two does a 500m row
Player one does 30x Headcutters, then player two does 30x Headcutters, etc.
40 minute time cap
Then:
Fall Down

 

STRENGTH
WARM-UP:
Jog 400m
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk
3×10 Goblet Squat, climbing
2×5 Burpees
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Dip Prep
Then:
WORKOUT 1:
55%x5
62.5%x5
68%x3x10
in two chosen lifts
OR
WORKOUT 2:
10x Dips +
5x Pull-ups +
10x Push-ups +
5x Pull-ups
5 sets
Then:
Thrusters, from rack
5-5-5-5-5, climbing
Then:
Cool Down with Box Arch Holds, time permitting

 

COACH’S COMMENT
N/A

 

PHOTOS

Is Monday the hardest day in the gym?

I took this picture yesterday. Is Monday the hardest day in the gym?

Tammi and Jennifer almost finished. It certainly helped that Tammi hit her last set of 30x Headcutters unbroken. Impressive.

Tammi and Jennifer almost finished. It certainly helped that Tammi hit her last set of 30x Headcutters unbroken. Impressive.