11.19.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×5 KB Bottoms-up Press, climbing
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine Mobility
Shoulder Band Distractions
Then:
WORKOUT:
Windmill Medley
5 reps each side:
KB, DB, Plate, D-Ball, BB
Then:
10x TGU (5 each) @ 40# +
4x (30s Burpee + 30s “Rest” in FLR) +
8x TGU (4 each) @ 50# +
4x (30s Ball Slam + 30s “Rest” holding MB in rack position) +
6x TGU (3 each) @ 60# +
4x (30s Hard Row/Ski/Airdyne + 30s Less hard) +
4x TGU (2 each) @ 70# +
4x (30s KBS with same load as final TGU + 30s “Rest” holding KB in Dead Hang position)
Slow and steady
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridges
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×5 KB Bottoms-up Press, climbing
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine Mobility
Shoulder Band Distractions
Then:
WORKOUT:
3x Strict Press + 
2x Push Press +
1x Push Jerk
3 sets to warm-up, light
Then:
Work up to a 5RM Strict Press
Then, with that load…
Max reps Strict Press + 2-3 additional reps doing Push Press
Rest fully, 3 sets
Then:
1:00 Zecher Sandbag/Medicine Ball Hold @ 100/80#
Every 10 sec perform a full Zercher Squat
Rest 2:00, repeat once
Then:
4x20s Bent-Arm Hang from Pull-up Bar
Rest as needed between attempts
Then:
Cool Down

 

COMPETITIVE FITNESS
L.S.D.
40 Calorie Ski Erg/Row +
3:00 minute rest
AMRAP in 40 minutes
Then:
10-minute stretch, foam roll, self-care

 

COACH’S COMMENTS
N/A

 

PHOTOS

Because running doesn't already suck enough.

Because running doesn’t already suck enough.