10.15.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
2×10 Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk 
3×10 Goblet Squat, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“MF Leg Day”
Season the legs:
3x15m Duck Walks
Rest between efforts. 
Then:
Tenderize the legs:
15x DB Cyclists Squats @ 2×20/10 +
15m HEAVY Reverse Sled Drag, AHAP
4 sets, rest plenty between sets
Then:
Roast on low, then turn up the heat…
4x30m “Awkward Lunge” (Sandbag on one shoulder, KB in opposite hand), AHAP
Chase each set with a M.E. Slideboard Leg Curl
Rest as needed between efforts
Then:
Cook to a crisp…
Divide group into 4s
“Last Man Standing” – Wall Sit
Winner is done. Losers go pack into the pit for another round.
Repeat this process until there one ultimate loser. 
Then:
Cool Down

 

COMPETITIVE FITNESS
L.S.D.
1000m Ski + 
2000m Row +
1 mile run +
500m Ski + 
1000m Row + 
800m Run 
Slow and steady

 

COACH’S COMMENTS
N/A

 

PHOTOS

It's been a while since a "MF Leg Day" occurred. It seemed like the right time. A wrote it in a fun way, but it was anything but fun.

It’s been a while since a “MF Leg Day” occurred. It seemed like the right time. A wrote it in a fun way, but it was anything but fun.

I just want to say I'm loving the vibe in the gym lately. It's spirited and welcoming. It reeks of effort and self-improvement. It's everything a gym should be.

I just want to say I’m loving the vibe in the gym lately. It’s spirited and welcoming. It reeks of effort and self-sacrifice It’s everything a gym should be. Thank you.