12.8.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
Jog 300m
Then:
Locomotor warm-up, mostly animal movements across the floor.
15m each:
Inchworms
Strict Forward Bear Crawl
Strict Reverse Bear Crawl
Forward Wounded Bear Crawl, each leg
Reverse Wounded Bear Crawl, each leg
Sideways Bear Crawl, right
Sideways Bear Crawl, left
Forward Alligator Crawl
Forward Duck Walk
Reverse Duck Walk
Sideways Gorilla Crawl, right
Sideways Gorilla Crawl, left
Forward Crab Walk
Reverse Crab Walk
Sideways Crab Walk (change directions at approx. 7m mark)
Forward Frog Hop
Reverse Frog Hop
Spinning Push-up (change direction at approx. 7m mark)
Then:
MOBILITY:
N/A
Then:
WORKOUT:
In teams of four…
P1 200m Sandbag Shuttle @ approx. 60-100#
P2 10x DB Ground-to-Overhead @ 50/35# + 5x Burpees 
P3 Max Calorie Row or Ski Erg for duration of shuttle
P4 Rest
Rotate through for 40 minutes
Record total calories
OR
In teams of three…
P1 200m Sandbag Shuttle @ approx. 60-100# (100m out, 100m back)
P2 Rest. During “rest” do 10x DB Snatches (5:5)
P3 Max Calorie Row/Ski Erg
Record total calories
Then:
Cool Down

 

STRENGTH/COMPETITIVE FITNESS
T-Spine Mobility and Couch Stretch
Then:
Standing Snatch-Grip BTN Push Press, light to warm-up
10-8-6-6
Then:
Back Squats with Chains
4×3, climbing
1st rep @ 60X0 tempo
2nd rep @ 40X0 tempo
3rd rep @ 20X0 tempo
Then:
4×4 Nordic Curls. Try for a 5-6 sec eccentric. 
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Focus on a solid and firm elbow lock at the top.

Focus on a solid and firm elbow lock at the top.

The sandbag bearing down on you as you run is never fun. But it's damn effective at creating a demand.

The sandbag bearing down on you as you run is never fun. But it’s damn effective at creating the intended demand. 

Pop the hips and ride the DB overhead.

Pop the hips and ride the DB overhead.

Engage the lats, squeeze the bar. Make it feel like the barbell is literally part of your body. Rubi looking solid.

Engage the lats, squeeze the bar. Make it feel like the barbell is literally part of your body. Rubi looking solid.

Today's warm-up was humbling. It certainly will not be the last time these movements show themselves.

Today’s warm-up was humbling. It certainly will not be the last time these movements show themselves.