1.21.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP
10x Balancing Leg Swing
10x Glute Bridge Marches, hold for 3 sec
10x Half-Bridges. Play with full bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
15m Inchworm Hollows, hold for 3 sec
3×5 KBS/Goblet Squat Combo
2×5 Burpee
3×3 Pull-ups
Then:
MOBILITY:
T-Spine Mobility
Bretzel Stretch
Then:
WORKOUT:
45 sec work, 15s transition:
Row (set a standard for yourself and hold it)
KB Rack Hold @ 2×40/30#
Whipsmash, explosive singles
Ski Erg (set a standard for yourself and hold it)
Wall Sit (thighs parallel to floor)
Alternating Sledgehammer Hits onto Tire 
Dead Hang, every 10 sec do a Strict Pull-ups
Rest
4-5 rounds 
Then:
Cool Down

 

 

STRENGTH
WARM-UP
10x Balancing Leg Swing
10x Glute Bridge Marches, hold for 3 sec
10x Half-Bridges. Play with full bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
15m Inchworm Hollows, hold for 3 sec
3×5 KBS/Goblet Squat Combo
2×5 Burpee
3×3 Pull-ups
Then:
MOBILITY:
T-Spine Mobility
Bretzel Stretch
Then:
WORKOUT:
In one of your chosen lifts:
50%x5
60%x5
70%x4x4
80%x2
90%x2
70%xAMRAP
OR
5×3 Front Squats, climbing
Then:
3×5 Sumo Deads, across
Then:
3×10 Single-Leg Off-Box Squats, no assistance from trail leg
Then:
Cool Down

 

COMPETITIVE FITNESS
L.S.D.

2000m Row/Ski +
2:00 rest
3 sets
Negative splits (i.e. 8:30, 8:15, 8:00)
Then:
10 minutes of stretching and foam rolling

 

COACH’S COMMENTS
N/A

 

PHOTOS
N/A