12.12.15 Training Sessions (2), Competition

 

GENERAL PREPARATION
WARM-UP:
800m 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
3×5 Goblet Squats, climbing
2×10 Split Jumps
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
DB Complex, 6 reps each:
Biceps Curls, supinated grip +
Upright Row +
Bent-Over Row +
Thrusters +
Lateral Lunges (3 each direction)
Push-up/Renegade Row Combo, two rows per rep
Split Jumps holding DBs, if you can
3 sets, climbing
Then:
5x Heavy DB Man-Maker + 100m ALL-OUT Sprint on C2 Rower or 5 Calorie ALL-OUT Sprint on AA Bike 
Rest fully
4 sets
Then:
Prowler Finisher
3×40′ Prowler Runs (20′ high handles uphill + 20′ low handles downhill)
2-3 sets
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

PHOTOS
N/A