12.1.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates (for/rev)
15m Lunge + Spider Stretch (hang out for 3-5 sec in bottom)
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10 minute AMRAP
Ski Erg Relay, 3 players
Switch every 20 pulls
Then:
10 minute AMRAP
12x Team Rope Pull/Sprints (1:1:1) +
10x Burpees (each, together)
Then:
10 minute AMRAP
P1 15/12 Calorie Row 
P2 M.E. Thrusters @ 45# for duration of Row
P3 Rest
Then:
Cool Down

 

STRENGTH/COMPETITIVE FITNESS
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates (for/rev)
15m Lunge + Spider Stretch (hang out for 3-5 sec in bottom)
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Box Stretches
Then:
WORKOUT:
12-minutes to establish a 3RM Sumo or Standard Deadlift
Then:
4-Rep Deadlift Clusters
1-1-1-1
Rest 20s between reps
This is one set, do 3
Rest fully (3-5 minutes between sets)
Then:
4xM.E. Stationary Dips
Then:
Rotator Cuff Work

 

COACH’S COMMENTS
N/A

 

PHOTOS

I kept the chains light today to emphasize speed.  Intention is everything. If you want to create more of an oxygen demand keep it light and go for speed. If strength is your aim load up and grind it out.

I kept the chains light today to emphasize speed. Intention is everything. If you want to create more of an oxygen demand keep it light and go for speed. If strength is your aim load up and grind it out.

Once you hand the rope off hold the end so your partner can grab and go. The pursuit of three full rounds in ten minutes requires fast transitions.

Once you hand the rope off hold the end so your partner can grab and go. The pursuit of three full rounds in ten minutes requires fast transitions.

Tag Team Tuesday might be one of the more fun days in the gym, but it's also one of the hardest.

Tag Team Tuesday might be one of the more fun days in the gym, but it’s also one of the hardest.

The carnage at 6:00am.

The carnage at 6:00am.