9.1.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
400m Jog
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2×6 Cossacks Squats
2x15m Lunge + 15m Bear Crawl 
3×10 KBS, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of two…
3000m Row/Ski Relay
Switch players every 60 sec
Right into…
10 rounds in alternating fashion (5 each player):
5x Ball Slam @ 40/25 + 
10x Push-ups + 
15x KBS @ 50/40# 
While one player is working the other player MUST be Dead Hanging from Pull-up Bar. Reps only count that are completed while player two is Dead Hanging. If player two drops, player one must stop. Each player must complete a full round before switching. Each player must also complete five full rounds.
Then:
10x200m Sandbag Shuttles, 5 each player to complete the workout. 
All for time, 40 minute time cap
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg  Swings
10x Hip Hinges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2×6 Cossack Squats
2x15m Lunge + 15m Tin Man Walk
3×10 KBS, climbing
2×5 Push-up 
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Axle Deadlift Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase load each set down to a heavy-as-shit perfect single.
Then:
300s FLR
Each time you drop do 10x Ring Rows
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

While one player works the other must hang from the pull-up bar. Reps only count that are performed while player two is hanging.

While one player works the other must hang from the pull-up bar. Reps only count that are performed while player two is hanging.

Fiona looking lean and strong on the bar.

Fiona and Anna looking strong on the bar.

The exchange.

The exchange.

A few months removed from knee surgery. No problem.

A few months removed from knee surgery. No problem.

Newell in a full sprint on his last set.

Newell in a full sprint on his last set.

The aftermath, exhibit A.

The aftermath, exhibit A.

Exhibit B.

Exhibit B.