11.24.15 Training Sessions (3)

 

 

GENERAL PREPARATION
WARM-UP:
400m Jog
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×10 KBS, climbing
2×2 KB TGU, climbing
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Set a clock for 40 minutes
In teams of two (only one player working at a time) complete as many rounds as possible in 30:00:
5x Strict Pull-ups +
10x Burpees +
15x KBS @ 60/45# +
200m Sprint/Row/Ski
In the remaining 10:00 do AMRAP KB TGUs (2:2), use same load as KBS
Then:
Cool Down

 

 

STRENGTH/COMP FITNESS
WARM-UP:
400m Jog
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×10 KBS, climbing
2×5 Burpee
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
5×2 1.5 Back Squats, climbing (final two sets should be agonizingly difficult)
Then:
3×12 DB Cyclist Squats, elevate heels onto 25# plate, across
Then:
10x Feet-Elevated, Horizontal Ring Rows +
Single-Arm DB Row, off bench, to failure
Males @ 60#, Females @ 35#
3 sets
Then:
Cool Down Rotator Cuff Work

 

COACH’S COMMENTS
N/A

 

PHOTOS

A Quad killer.

A Quad killer.

One player works while the other rests. Move with speed but never sacrifice a full ranger of motion. Chest to the floor on every Burpee.

One player works while the other rests. Move with speed but never sacrifice a full range of motion. Chest to the floor on every Burpee.

...and the jump.

…and the jump.

Eye the bell. This helps keep the arm vertical at all times. I love this exercise because no matter how tired you are there is always a high level of focus. Minde in the zone.

Eye the bell. This helps keep the arm vertical at all times. I love this exercise because no matter how tired you are there is always a high level of focus. Minde in the zone.

From point of stability to point of stability.

From point of stability to point of stability.

I've been very interested of late in matching horizontal pulling strength with vertical pulling strength. I'm not sure what the optimal ratio is, but I know that one primes the other and doing a good mix of both is a recipe for success.

I’ve been very interested of late in matching horizontal pulling strength with vertical pulling strength. I’m not sure what the optimal ratio is, but I know that one primes the other and doing a good mix of both is a recipe for success.

At the end of the day it's all about pouring yourself out so you can refill the cup.

At the end of the day it’s all about pouring yourself out so you can refill the cup.