8.28.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Find a jump rope and use it for 5 minutes
Then:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Tables
2x15m Lunge + Tin Man Walk
3×10 KBS, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10x KBS + 20x Toe Taps + 10 sec rest
10 rounds
Males @ 60#, Females @ 40#
Then:
30 sec Hard Row, Ski Erg or Airdyne +
90 sec Rest
During “rest” perform 30x Double-Unders or 90x Single-Unders
8-10 rounds
Then:
Cool Down with 3×1:00 Zercher Holds. Every 10 sec perform a Zercher Squat. 

STRENGTH
WARM-UP:
Find a jump rope and use it for 5 minutes
Then:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Tables
2x15m Lunge + Tin Man Walk
3×10 KBS, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5×5 BTN Push Press, climbing
Then:
5x Strict Pull-ups +
5-10-15-20-15-10-5 Strict Push-ups +
5x Back Squats, player chooses weight (BW would be awesome!)
Then:
4x (20/10) Slideboard Mountain Climbers, time permitting.
Rest 2:00, repeat
Then:
Cool Down

 

COMPETITIVE FITNESS
EMOM x 8: 1x Legless Rope Climb
When arms are dead, use legs
Then:
Elite: 50x Strict HSPUs
Pro: 30x Strict HSPUs
Amateur: 10x HSPUs
Partition as needed
Then:
Front Squat 
3-3-3-3
Chase each set with 2x High Box Jumps
Then:
10x Unbroken Hang Squat Cleans, player chooses load +
30 sec rest +
10x Burpee/Pull-ups @8/6′
Rest 2:00, 3 rounds
Then:
Cool Down

COACH’S COMMENTS
N/A

 

 

PHOTOS

Tables.

Tables.

Naomi banging out the KBS. The 10 sec rest after the three burpees was the equalizer.

Naomi banging out the KBS. The 10 sec rest after the three burpees was the equalizer.

As soon as you put the Kettlebell down do 20 Toe Taps. Your foot must contact the KB. If you knock it down add an additional burpee to your three.

As soon as you put the Kettlebell down do 20 Toe Taps. Your foot must contact the KB. If you knock it down add an additional burpee to your three.

Pick an intensity that is challenging but sustainable for 10 rounds for the 30 sec intervals.

Pick an intensity that is challenging but sustainable for 10 rounds for the 30 sec intervals.

Each player gets 90 sec to recover between efforts. During that "rest" do 30x Double Unders.

Each player gets 90 sec to recover between efforts. During that “rest” do 30x Double Unders.

60 sec Zercher Hold, AHAP.

60 sec Zercher Hold, AHAP.

Every 10 sec perform a full squat.

Every 10 sec perform a full squat.

Dip, drive and catch. Dana creating momentum on the barbell.

Dip, drive and catch. Dana creating momentum on the barbell.