12.22.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow-Taps
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×5 Goblet Squats, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5:00 minute stations:
Ball Slam/Burpees (5:5) @ 40/20#. Athlete stand 5′ from one another
Box Jumps (3:3) @ 30/24″
AA Bike Calories (Males 5:5, Females 3:3)
Alternating Sledgehammer Hits (10:10)
KBS (10:10)
Rest 1:00 between rounds
Record reps for each category
Then:
Cool Down

 

STRENGTH/COMPETITIVE FITNESS
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow-Taps
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×5 Goblet Squats, climbing
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
3×10 RDLs, climbing
Then:
5×3 Back Squats, across (that means five heavy sets of three)
Then:
4xM.E. Rope Rows
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Today's work. It is what you make of it.

Today’s work. It is what you make of it.