8.19.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
2×10 Runner’s Bridge
15m Lunge + Quad Stretch Combo
2×10 Dislocates
2×5 Push-ups
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
3000m Team Row/Ski Erg Relay 
Then, 8-10 rounds of:
15m Heavy DB Lunge +
10x HR Push-ups +
5x Strict Pull-ups
Then,
400-meter sandbag carry (heavy), anyhow
All for time, 40 minute time cap
Then:
Cool Down

 

STRENGTH
WARM-UP:
Jog 400m
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
2×10 Runner’s Bridge
15m Lunge + Quad Stretch Combo
2×10 Dislocates
2×5 Push-ups
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Prep Wrists
Then:
WORKOUT:
BB Thruster Strength Ladder (from rack)
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Chase each set with either:
Option 1: 30x Double Unders 
Option 2: 100m ALL-OUT Ski Erg
Option 3: 1x Legless Rope Climb 
Then:
Cool Down

 

COMPETITIVE FITNESS
Prep Shoulders
Then:
10x Lunge + SLDL + Pistol Combo
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Strict Pull-ups
Then:
2x (1-4) Ring Pull-up Ladder (use false-grip if you want to increase challenge)
Then:
Work up to a heavy complex of Power Clean + 2x Front Squat + Split Jerk
4 sets at working weight, no more than 20 minutes
Then:
Player chooses…
15 minute time cap
800m Run (to Harley) +
30x Muscle-ups +
800m Run
OR
800m Run + 
30x Burpee/C2B Pull-ups +
800m Run 
OR
800m Run +
30x Tire Flips +
800m Run 
OR 
800m Run + 
30x Thrusters @ 115/75
800m Run
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

I love when the girls do Pull-ups.

I love when the girls do Pull-ups.

But if pull-ups aren't happening then Ring Rows will suffice.

But if pull-ups aren’t happening then Ring Rows will suffice.

The 15m Lunges were prescribed HEAVY. Everyone's glutes are going to be sore, sore, sore tomorrow.

The 15m Lunges were prescribed HEAVY. Everyone’s glutes are going to be sore, sore, sore tomorrow.

It was interesting to watch everyone lunge today. Those who kept their Kettlebells from swinging too much when they lunged demonstrated good lunge form. Those who allowed their bells to swing back and forth tended to collapse a bit int he bottom. Janet looking strong and in control.

It was interesting to watch everyone lunge today. Those who kept their Kettlebells from swinging too much when they lunged demonstrated good lunge form. Those who allowed their bells to swing back and forth tended to collapse a bit in the bottom. Janet looking strong and in control.

The sandbag at the end was more of a mental grind than anything. The shoulders are tired; the legs heavy. And as the bag bares down upon you breathing becomes more and more difficult. But the lonely trek provides a wonderful opportunity to reflect.

The sandbag at the end was more of a mental grind than anything. The shoulders are tired; the legs heavy. And as the bag bares down upon you breathing becomes more and more difficult. But the lonely trek provides a wonderful opportunity to reflect.