9.8.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
Jog 300m
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk
2×6 Cossacks Squats
3×5 KBS/Goblet Squat Combo
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
P1 15m Heavy Farmer’s Carry + 10m Sprint w/rope + 10m Rope Pull + 10m Sprint w/rope + 10m Rope Pull + 15m Farmer’s Carry
P2 Ski Erg Calories for duration of carries and pulls
P3 Rest
Switch, 10 minute AMRAP
Then:
P1 10x Goblet Squat, AHAP + 5m-10m-15m Shuttle w/o KB…FAST!
P2 Dead Hang for duration of Squats and Shuttle
P3 Rest
Switch, 10 minute AMRAP
Then:
P1 5x Hex Bar Deads with Fat GripZ  + 12x DB Push Press
P2 Wall Sit for the duration of Deads and Presses
P3 Rest
Switch, 10 minute AMRAP
Then:
Cool Down

 

STRENGTH/COMPETITIVE FITNESS
WARM-UP:
Jog 300m
10x Balancing Leg Swings
10x Hip Hinges
20x Hip Hinges
2×10 Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk
2×6 Cossacks Squats
3×5 KBS/Goblet Squat Combo
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In your two chosen lifts:
50%x5
60%x3
70%x2
75%x1
75%xAMRAP
Then:
Cumulative L-Sit
Elite: 3:00
Pro: 2:00
Amateur: 1:00

COACH’S COMMENTS
N/A

 

PHOTOS

Today was grip intensive. Sandra fighting to hold the Dead Hang.

Today was grip intensive. Sandra fighting to hold the Dead Hang.

Now that's just wrong. Fat GripZ on the Hex bars.

Now that’s just wrong. Fat GripZ on the Hex Bars???

Kara hitting the suicides.

Kara hitting the suicides.

It wasn't the hardest tag Team Tuesday, but it wasn't easy either.

It wasn’t the hardest tag Team Tuesday, but it wasn’t easy either.