10.29.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
300m Jog
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Skip
3×10 Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Move the Mountain”
Athlete shuttles five objects of various weights, one at a time, across the gym as fast as possible (KBs, MBs, DBs, etc.)
Rest while partner goes. 
3 sets each to warm-up
Then:
Ball Slam “Cluster” 
8x Ball Slams @ 30# +
6x Ball Slams @ 40# +
4x Ball Slams @ 50# +
30s ALL-OUT Row, Ski Erg or Airdyne +
60 sec rest
4 sets
Then:
DB Man-Maker “Cluster” 
4 reps @ 2×30# +
3 reps @ 2×40# +
2 reps @ 2×55# +
30s ALL-OUT Row, Ski Erg or Airdyne +
60 sec rest
4 sets
Then:
Cumulative L-Sit to “cool down,” time permitting
Elite: 3:00
Pro: 2:00
Amateur: 1:00
Then:
Cool Down

STRENGTH
WARM-UP:
300m Jog
10x Balancing Leg Swings
2×10 Runner’s Bridge
10x Half Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Skip
3×10 Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
BB Thruster Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cumulative L-Sit to “cool down”
Elite: 3:00
Pro: 2:00
Amateur: 1:00
Then:
Cool Down

 

COMPETITIVE FITNESS
L.S.D.
50 minute Row, males sub 2:00/500m pace, females sub 2:15/500m pace
Then:
Stretch and foam roll

COACH’S COMMENTS
N/A

 

PHOTOS

Comfort kills.

Comfort kills.