8.25.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges, hold final two reps
20x Iron Cross Kicks, hold final two reps
2×10 Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
3×10 Split Jumps
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
P1 12x Sandbag Thrusters + 15m Overhead Walk, with bag
P2 Dead hang from Pull-up Bar for duration of Sandbag Thrusters
P3 Rest
10 minute AMRAP
Rest a bit
Then:
P1 10x Whip Smash + 15m Rope Pull/Sprint
P2 FLR in rings for duration of Whips and Pulls
P3 Rest
10 minute AMRAP
Rest a bit
Then:
P1 15 Pulls on SkiErg 
P2 Rest
P3 Rest
Max distance in 10 minutes
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges, hold final two reps
20x Iron Cross Kicks, hold final two reps
2×10 Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk
3×5 KBS/Goblet Squat Combo
3×10 Split Jumps
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Dip Prep
Then:
WORKOUT:
4-Rep Weighted Chin-up Clusters
Work up to a 3RM Chin-up @ 4010 tempo
Then:
1-1-1-1
Rest 15-20 sec between reps
3 sets
Then:
5×5 Koji Bench Press, standard grip (across)
Then:
4x M.E. Fat Bar Hanging Rows
Then:
Cool Down with rotator cuff

COACH’S COMMENTS
N/A


PHOTOS

The Ski Erg relays are nice because transition time is so fast.

The Ski Erg relays are nice because transition time is so fast.

Anchor your feet, sit back into it and allow your hips to the foundation for your arms.

Anchor your feet, sit back into it and allow your hips to be the foundation for your arms to pull from.

Any taking out all the slack.

Any taking out all the slack.

In the rings it's trough to find space to breathe into.

In the rings it’s trough to find space to breathe into.

Keep the final rep of Sandbag Thrusters overhead and walk the length of the gym...

Keep the final rep of Sandbag Thrusters overhead and walk the length of the gym…

Player two standing by on the Pull-up bar.

Player two standing by on the Pull-up bar.

The dose was sufficient.

The dose was sufficient.