9.22.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
Then:
10x Tempo Squats +
15m Lunge + 15m Bear Crawl
5x Double-Clap Burpees 
3x Pull-ups
2 rounds
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
P1 20x Sledgehammer Hits
P2 Zercher Sandbag Hold for duration of Sledge hits, every 10s perform a full squat
P3 Rest
Switch, 10 minute AMRAP
Then:
P1 30m Duck Walk
P2 FLR for duration for Duck Walk
P3 Rest
Switch, 10 minute AMRAP
Then:
P1 Ski Erg Relay for calories (male team goal is >250 cals, female >150 cals)
P2 Rest
P3 Rest
Switch every 20 pulls, 10 minute AMRAP
Then:
Cool Down

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
Then:
10x Tempo Squats +

15m Lunge + 15m Bear Crawl
5x Double-Clap Burpees 
3x Pull-ups
2 rounds
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
M.E. Floor Press @ BW +
M.E. Feet-Elevated Ring Rows
Rest fully, 4 sets
Then:
10-Minute Z-Press, max reps @ 45/35
Then:
Cool Down with Powell Raises, off bench

 

COMPETITIVE FITNESS
Back Squat and Strict Press
65%x2
73%x2
78%x4x5
On final set do max reps (-2)
Then:
Cool Down

 

COACH’S COMMENTS
N/A

PHOTOS

10-Minutes of Z-Press.

10-Minutes of Z-Press.

The Duck Walk makes an appearance every few months. It's awkward and heavy, just the way I like it.

The Duck Walk makes an appearance in the groups every few months. It’s awkward and heavy, just the way I like it.

Player two holds the sandbag in a Zercher position while player sledges the tire for 20 reps. Good times.

Player two holds the sandbag in a Zercher position while player one sledges the tire for 20 reps. Good times.

Brian trying to find a mechanical advantage on the Ski Erg.

Brian trying to find a mechanical advantage on the Ski Erg.

Slow your breath, remain calm, and maintain a perfect position. It isn't good enough to simply be in the rings. Pay attention. Focus on the details and understand that doing it well is more important than just doing it.

Slow your breath, remain calm, and maintain a perfect position. It isn’t good enough to simply be in the rings. Pay attention. Focus on the details and understand that doing it well is more important than just doing it.

Take the time to do some structural work amongst the bigger movements. It will pay off in the end.

Take the time to do some structural work amongst the bigger movements. It will pay off in the end.