12.17.15 Training Sessions (3)

 

GENERAL PREPARATION/STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec holds
2×5 Band Tears
2×10 Dislocates
Then:
10x Goblet Squats + 15m Forward Lunge 
10x Jump Squats + 15m Reverse Lunge
10x Strict Push-ups + 15m Forward Lunge
5x Burpees + 15m Reverse Lunge
2 rounds at warm-up pace.
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
4x15m Forward Rogue Sled Drag (straps around shoulders), climbing to a max for day
Then:
10x Standard Bench Press @ approx. 20RM +
60m KB Farmer’s Carry, AHAP +
10s ALL-OUT Ski Erg, Row, or AA Bike (max wattage) 
20 minute AMRAP, rest as little as possible between sets
Then:
Cool Down

COMPETITIVE FITNESS
L.S.D.
Magnolia Parke Sprint Conditioning*
4x200m Sprint
1:00 minute rest between sprints
Then:
3x300m Sprint
1:00 minute rest between sprints
Then:
2x400m Sprint
1:00 minute walk between sprints
*Distances
200m = halfway around park on street
300m = 3/4 of the way around park on street
400m = 1 full lap around park in street

 

COACH’S COMMENTS
N/A

 

PHOTOS

Max for day means the final 10 feet should require every ounce of energy and force you can muster.

Max for day means the final 10 feet should require every ounce of energy and force you can muster.

So much you might even need a little help.

So much you might even need a little help.