10.22.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 Goblet Squats, climbing
2×5 Jump Squats
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
I.W.T.
Phase I
12x Sandbag Thruster + 
60s HARD Row/Ski/Airdyne +
2:00 Rest
3 sets
Then:
Phase II
12x (6 each leg) DB Step-ups @ 20/17″ +
60s Hard Row/Ski/Airdyne +
2:00 Rest
Then:
Phase III
L-Sit to failure +
15m Burpee/Broad Jump +
L-Sit to failure +
5-8x Strict Pull-ups 
3 rounds, steady
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 Goblet Squats, climbing
2×5 Jump Squats
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Establish a 3RM Chin-up @ 4010 tempo
Then, with that load…
4-Rep Pull-up Clusters 
1-1-1-1
Rest 15-20 sec between sets
This is one set, do 3
Then:
4×10 BB Cyclist Squats, climbing
Then:
3×5 (each) Single-Leg RDLs, light but perfect
Then:
Weak link cool down
Option #1: 3×20 Stir-the-Pots on Swiss Ball
Option #2: 3×8 DB Zottman Curls @ 5010 tempo
Option #3: 3×10 Seated DB External Rotation

 

COMPETITIVE FITNESS
L.S.D.
1x800m Run
2x400m Run
4x200m Run
All 1:1 rest
Use Mag Parke. One lap around is 400m. 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Go hard or go home.

Go hard or go home.