11.12.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×5 KB Bottoms-up Press, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine Mobility
Bretzel Stretch
Then:
WORKOUT:
3x (5x KBS + 5x Goblet Squat) without stopping
One set @ 50#
One set @ 60#
One set @ AHAP
Rest as needed between sets
Then:
1:00 FLR, every 10 sec do a perfect strict push-up 
Rest 1:00, repeat
Then:
8x Sandbag GTO @ 80/60# + 5m-10m-15m Shuttle with Bag, anyhow
Alternate with a partner for 10 minutes
Then:
BB Floor Press @ BW + Burpee (tag team-style)
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Cool Down

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Runner’s Bridge
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×5 KB Bottoms-up Press, climbing
2×5 Strict Push-ups
3×3 Strict Pull-ups
Then:

MOBILITY:
T-Spine Mobility
Bretzel Stretch
Then:

WORKOUT:
Work up to a heavy single using a Sumo Deadlift Strength Ladder
10 reps

9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Chase each set with 3x High Box Jumps

Then:
Cool Down

 

COMPETITIVE FITNESS
L.S.D.
30 minute EMOM
1st minute: 15/12 Calorie Row 
2nd minute: 10/8 Calorie Ski Erg
3rd minute: 200m Sprint 
Then:
10-minutes of self-care

 

COACH’S COMMENTS
N/A

 

PHOTOS

Sandbag Ground-to-Overhead. Ensure a full lockout at the top.

Sandbag Ground-to-Overhead. Ensure a full lockout at the top.

Then throw it on your shoulders and go.

Then throw it on your shoulders and go.

This week marks the end of our 16-week squat cycle. PRs galore.

This week marks the end of our 16-week squat cycle. PRs galore.

DSC_0254

Katie is getting stronger and stronger.

Chase each Sumo Deadlift with a high Box Jumps. I love the contrast of slow grinding movement followed immediately by fast, explosive movements.

Chase each Sumo Deadlift with a high Box Jump. I love the contrast of slow grinding movements followed immediately by fast, explosive movements.

Zeb swinging heavy.

Zeb swinging heavy.