1.12.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Cross-Over Lunges + 15m Hamstring Dives
15m Lunge + 15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
P1 20x Sledgehammer Hits 
P2 10x Sandbag Zercher Squats
P3 Rest
Record Sledgehammer Hits
Switch, 10 minute AMRA
Then:
P1 2x (5x Farmer Bar Deads + 15m Farmer’s Walk) 
P2 Max Calories on Air Assault for duration
P3 Rest
Record AA Calories
Switch, 10 minute AMRAP
Then:
Set Ski Erg for 2300/2000 Meters
P1 15 Pulls
P2/P3 Rest
Switch until all meters are complete. Once meters are complete do as many team Burpees as possible in remaining time. 
Then:
Cool Down

 

STRENGTH/COMP FITNESS
WARM-UP:
Coach warms everyone up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In one of your chosen lifts:
70%x4x4
80%x2x2
70%x8+
OR
6×3 Strict Press, climbing
With that weight…
1x M.E. Push Press
Then:
4×5 BB Bent-Over Row, climbing
Then:
3xM.E. BB Biceps Curls
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

Danielle moving with the Farmer's Bars.

Danielle moving with the Farmer’s Bars.

Load and explode.

Load and explode.

#zaczedalisforsheriff

#zaczedalisforsheriff