9.24.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl 
3×5 KBS/Goblet Squat Combo
2×10 Split Jumps
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Bretzel Stretch
Then:
WORKOUT:
2x (1-4) Strict Pull-up Ladders OR 2x (2-4-6-8) Ring Row Ladders, 2-3 player teams
Then:
10x KBS @ 60/45 + 
10x Goblet Squat (same load) +
10x Split Jumps +
10x Push-ups +
30m Bear Crawl 
15 minutes of constant movement
Then:
20x Bulgarian Bag Halos + 
5x (each) KB Bottoms-up Press, AHAP +
5x Eccentric-Enhancement Hanging Leg Raises
2-3 sets
Then:
4x (40/20) Bent-Body Hollows
Then:
Cool Down

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl 
3×5 KBS/Goblet Squat Combo
2×10 Split Jumps
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Bretzel Stretch
Then:
WORKOUT 1:
In your two chosen lifts:
68%x2
73%x2
78%x4x5
OR
WORKOUT 2:
4×4 BTN Push Press
Then:
Paused (3 sec) OHS, across
2-2-2-2
Then:
5×5 Pendlay Rows
Then:
Cool Down

 

COMPETITIVE FITNESS
L.S.D.
5K from GP to Millhopper road and back. 
Not for time.

COACH’S COMMENTS
N/A

 

PHOTOS
N/A