1.14.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, 3 sec pause (tap the glutes)
10x Half-Bridges, play with Full Bridges
10x Elbow Taps, 3 sec hold each
2×5 Band Tears
2×10 Dislocates
2x15m Cross-Over Lunges (once left, one right)
15m Lunge + 15m Inchworm Hollows, hold 3 sec each
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Two light sets of 30m Inverted Single-Arm KB Waiter’s Carry
Four 30m sets, AHAP
Rest as needed between
Male Goal = 40-55#
Female Goal = 20-35#
Then:
20x Alternating Bulgarian Bag Halos, AHAP +
10m PRONE Rope Pull, AHAP (monitor hip position) 
4 sets
Rest as needed between sets
Then:
10-1 DB Man-Maker Ladder, AHAP
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, 3 sec pause (tap the glutes)
10x Half-Bridges, play with Full Bridges
10x Elbow Taps, 3 sec hold each
2×5 Band Tears
2×10 Dislocates
2x15m Cross-Over Lunges (once left, one right)
15m Lunge + 15m Inchworm Hollows, hold 3 sec each
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Work up to 5RM Close-Grip Bench Press
Then, with that weight…
3×5 Standard-Grip Bench Press
Then:
40/30 Strict, Dead-Hang Pull-ups
Then:
4×5 Walkout Planks. Hold final rep to failure. 
Then:
Cool Down

 

COMPETITIVE FITNESS
40 sec run + 20s walk for 20 minutes
Then:
Run back at a steady state. 
Then:
Foam Roll and Stretch for 10 minutes

 

COACH’S COMMENTS
N/A

 

PHOTOS

Now THIS is a core exercise.

Now THIS is a core exercise.