9.10.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2x15m Lunge + 15m Bear Crawl 
3×10 Goblet Squats
2×5 Jump Squats
2×5 Tuck Jumps
2×5 Band Tears
2×10 Dislocates
2×5 Strict Push-ups 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
5x15m Forward Sled Drag, climbing. Straps around shoulders.
Start light and build. Final set should be brutally painful.
Then:
DB Complex
Biceps Curls +
Upright Row/Hi-Pull +
Bent Over Row +
Thrusters +
Lateral Lunge +
Renegade Row 
3 consecutive rounds of 6 reps @ 2×15/20 DBs
Rest 2:00
3 consecutive rounds of 4 reps @ 2×20/25 DBs
Rest 2:00 
3 consecutive rounds of 2 reps, AHAP DBs
Then:
“I Can’t Feel my Hands”
25x BB Grip Roll-ups @ 45/35 +
12x Plate pinch steps-ups @ 17.5″ (use 2×25# plates for men and 2×15# plates for women) +
10x Finger-Tip Push-ups +
200m Thick DB Farmer’s Walk (100 out, 100 back) +
30s Sandbag Finger Pinch to failure +
2:00 rest
2-3 sets
Then:
Cool Down

 

STRENGTH
WARM-UP:
2x15m Lunge + 15m Bear Crawl 
3×10 Goblet Squats
2×5 Jump Squats
2×5 Tuck Jumps
2×5 Band Tears
2×10 Dislocates
2×5 Strict Push-ups 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts:
50%x5
60%x3
70%x2
75%x1
75%xAMRAP
Then:
Cool Down with L-Sits

 

COMPETITIVE FITNESS
L.S.D.
1 mile run +
2K Row +
1 mile run
not for time
Then:
10-minute Airdyne cool down and stretch/foam roll

 

COACH’S COMMENTS
N/A

PHOTOS

Minde building up on her 15m Sled Drag. The final set should be brutally difficult.

Minde building up on her 15m Sled Drag. The final set should be brutally difficult.