8.27.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Legs
10x Hip Hinges, with hold
20x Iron Cross Kicks
2x15m Lunge + 15m Bear Crawl 
3×5 KBS/Goblet Squat
2×5 Push-ups
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
A1 10-12x BB RDL
A2 15m KB Suitcase Lunge, right + 15m KB Suitcase Lunge, left
A2 8-10x each Split Stance, Single-Arm DB Shoulder Press
A3  3x Straight-Legged Modified Rope Climb, back to floor
12 minute AMRAP
Then:
B1 10-12x BB Floor Press
B2 5-8x Strict Toes-to-Bar
B3 8-10x KB Lat Rows, each
B4 30 sec L-Sit
12 minute AMRAP
Then:
C1 15m Rogue Sled Chest Press, AHAP
C2 M.E. Fat Bar Curls
3 sets
Then:
Cool Down

 

COMPETITIVE FITNESS
2000m Row +
2:00 minute rest 
3 rounds, negative splits (i.e. 7:35, 7:30, 7;15)
Females nothing over 8:45, males nothing over 8:00.
Then:
10-minute Airdyne or Air Assault at light pace.

 

COACH’S COMMENTS
N/A

 

PHOTOS
N/A