12.5.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:

800m jog
10x Balancing Leg Swings
10x Glute Bridge Marches
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo
10x Cossacks Squats
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine, various
Bretezel Stretch
Then:
WORKOUT:
Kettlebell Mountain 
5-10-15-10-5
KBS + Goblet Squat + Strict Push-ups
Then:
Each player gets 20 pulls on the C2 Rower, damper set at 10
Male goal is 20 calories 
Female goal is 15 calories
Whatever you fall short make up with hill sprints
For example, if you’re a female and you pull 10 calories, immediately do 5 hills
If you’re a male and you pull 17 calories, immediately to 3 hills
4 sets
Rest approximately 2:00 after you complete hills
Then:
300s “Group” FLR 
When one player has to rest the entire group rests and the clock stops. Continue until the whole groups accumulates 5:00.
Then:
Cool Down

 

STRONGMAN TRAINING
3x (40′ Prowler Pushes – 20′ uphill on high handles, 20′ downhill on low handles. AHAP)
This is one set, do 3
Then:
Against a 60 sec clock
16x Alternating Sledgehammer Hits +
M.E. Axle Shoulder-to-Overhead in time remaining
Rest fully, 4 sets
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

The pursuit of knowledge never ends.

The pursuit of knowledge never ends.