9.25.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
15m Lunge + 15m Tin Man Walk + 15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat 
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
‘Team Work Capacity Test”

600 Calorie Row/Ski Relay, 4 players
Switch players every 60 sec
Player one: 60 sec Ski or Row 
Player two: Rest
Player three: Max reps push-ups for duration of P1’s turn
Player four: Rest
Score equals time minus total push-ups
So if it takes you 30:32 and you complete 250 push-ups your score is 26:22 (30:32 – 250 sec)
OR
500 Calorie Row/Ski Relay, 3 players
Switch players every 60 sec
Player one: 60 sec Ski or Row 
Player two: Max reps push-ups for duration of P1’s turn
Player three: Rest
Score equals time minus total push-ups
40 minute time cap
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
15m Lunge + 15m Tin Man Walk + 15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat 
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Establish loads for the following EMOM:
1st minute: 5x Heavy Deads
2nd minute: 10x Strict Push-ups
3rd minute: 20 sec L-Sit
21 minutes, 7 sets each
Then:
4×10 DB Rows, AHAP
Then:
3×4 Straight Body Lowers, 4-6 sec lowering
Then:
Cool Down

 

COMPETITIVE FITNESS
5-Minute Mobility
Then:
10-minutes to get prepped for the following 21-15-9s
21-15-9
Hang Power Snatch @ 95/65# + Wall Ball @ 15/10′ Target
Rest 5:00
Then:
21-15-9
KB Thruster @ 2×53/32 + Toes-to-Bar 
Rest 5:00
Then:
21-15-9
Deadlifts @ 225/185 + Burpee/Box Jumps @ 24/20″
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

My workouts aren't always fun. But they produce unbelievable results. Through the pain and discomfort lies a body, mind, and sense of self worthy of the journey.

My workouts aren’t always fun. But they produce unbelievable results. Through the pain and discomfort lies a body, mind, and sense of self worthy of the journey.