8.13.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
15m each:
Forward Bear Crawl
Reverse Bear Crawl
Forward Crab Walk 
Reverse Crab Walk 
Frog Hop
Duck Walk
Alligator Crawl
2 sets to warm-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
10x DB Push Press +
15m DB Bear Crawl (same bells) +
20x Split Jump (no bells) +
15m DB Bear Crawl
Rest 2:00, 3 sets
Then:
20x Alternating Bulgarian Bag Halos + 
10x Kick-Through-and-Backs +
4x Heavy Medicine Ball Strict Press Tosses over 8″ Pull-up Bar, AHAP
4 sets
Then:
5×5 Strict Toes-to-Bar
Then:
Cool Down

 

STRENGTH
WARM-UP:
15m each:
Forward Bear Crawl
Reverse Bear Crawl
Forward Crab Walk 
Reverse Crab Walk 
Frog Hop
Duck Walk
Alligator Crawl
2 sets to warm-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
55%x5
62.5%x5
68%x3x10
in chosen lifts
Then:
Cool Down

 

COMPETITIVE FITNESS
19x Burpees/Step-ups @ 20″ +
76 Calories on Rower/Ski Erg
39 minute AMRAP, record total reps
Then:
Go get a massage

 

COACH’S COMMENTS
I added Body Comp Tip #202, Tips to Maximize Vitamin D3 Status, to the website. You can view here

 

PHOTOS

The only thing worse than Bear Crawling is Bear Crawling with DBs in your hands.

The only thing worse than Bear Crawling is Bear Crawling with DBs in your hands.

No leg involvement allowed. What I find is that in order to produce enough force to get the ball to go over the pull-up bar one MUST brace the abdominals to create the most solid foundation possible before pressing.

No leg involvement allowed. What I find is that in order to produce enough force to get the ball to go over the pull-up bar one MUST brace the abdominals to create the most solid foundation possible before pressing.