8.20.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×10 Goblet Squats
2×5 Band Tears
2×10 Dislocates
2×10 Elbow Taps (2 sec pause)
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
German Body Comp Training
A1 10-12x DB Cyclist Squats 
A2 8-10x Seated DB Shoulder Press, Semi-Supinated
A3 8-10x Standing Thick Back Biceps Curls
10 minute AMRAP
Then:
B1 8-10x Sumo Deadlifts 
B2 10-12x Neutral Grip DB Chest Press
B3 8-10x Hanging Leg Raises
10 minute AMRAP
Then:
C1 10-12x Swiss Ball Leg Curls
C2 10-12x (each) Seated DB External Rotation
3 sets
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×10 Goblet Squats
2×5 Band Tears
2×10 Dislocates
2×10 Elbow Taps (2 sec pause)
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
50%x5
60%x3
70%x1
75%xAMRAP
In two chosen lifts
Then:
Cool Down

 

COMPETITIVE FITNESS
400m 
1:1 Rest
400m 
1:1 Rest
300m 
1:1 Rest
200m
1:1 Rest
200m
1:1 Rest
Rest 3:00
3 sets
Then:
Cool Down and Stretch

 

COACH’S COMMENTS
N/A

 

PHOTOS
N/A