9.4.15 Training Sessions (3)

 

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
10x Balancing Leg Swings
10x Hip Hinges with holds
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Bear Crawl 
3×5 KBS/Goblet Squat Combo, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3x Burpees + 30m Farmer’s Carry
8 minute AMRAP, tag team style
Then:
5x KB Clean and Press +
7x Toes-to-Bar +
15x Box Jumps
12 minute AMRAP
Then:
Choose Two:
400m Run for time
Rest fully
500m Row for time
Rest fully
500m Ski for time
Then:
Cool Down

 

STRENGTH
WARM-UP:
Jog 400m
10x Balancing Leg Swings
10x Hip Hinges with holds
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Bear Crawl 
3×5 KBS/Goblet Squat Combo, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
5×5 Snatch-Grip Deadlifts
Then:
Thrusters, from rack
3-3-3-3, climbing
Then:
EMOM x 20
Odd – 3x Thrusters, player chooses load
Even – 5x Ring Pull-ups
Then:
Cool Down with Rotator Cuff Work

 

COMPETITIVE FITNESS
Get warm
Then:
EMOM x 15
5x C2B Pull-ups +
5x Burpees +
10x Split Jumps
Then:
Team Row Relay
Two-Player Teams: 3000m 
Three-Player Teams: 4000m 
Switch every 50 sec
OR
200 Calorie Air Assault Bike Relay
Record times
Then:
50x DUs +
12x Power Cleans @ 135/95 +
12x Box Jumps @ 30/24 +
50x Double Unders +
9x Power Cleans +
9x Box Jumps +
50x Double Unders +
6x Power Cleans +
6x Box Jumps
For time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

The Kettlebells should be heavy and your sense of urgency to move them across the floor should be obvious to the casual observer.

The Kettlebells should be heavy and your sense of urgency to move them across the floor should be obvious to the casual observer.

Sandra has stepped up her game of late. It has shown. Keep up the good work Sandra.

Sandra has stepped up her game of late. It has shown. Keep up the good work Sandra.

Stay focused. Stay fast.

Stay focused. Stay fast.

The KB Clean and Press requires a high degree of coordination. It's easy to slop through it, but to do it in a manner than is smooth, crisp, and bruise-free shows real control.

The KB Clean and Press requires a high degree of coordination. It’s easy to slop through it, but to do it in a manner than is smooth, crisp, and efficient speaks volumes about the athlete.

It's Friday.

It’s Friday.