1.26.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
400m light jog
Then:
10x Balancing Leg Swings
10x Glute Bridge Marches, hold for 3 sec|
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
15m Inchworm Hollows, hold for 3 sec each
3×10 KBS, climbing
2×5 Push-ups 
2×5 Tuck Jumps
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of three…
“Buy-in” 2000m Row/Ski Erg (switch every 10 pulls) or 150/120 Calorie AA Bike (switch every 10 calories)
Then:
300x KBS +
150x Burpees +
75x Strict Pull-ups
Here’s the rotation…
P1 100m Sandbag Shuttle @ 40-60#
P2 Work on the above circuit
P3 Rest
Rotate through until all the reps are complete.
40 minute time cap
Then:
Fall Down

 

STRENGTH/COMPETITIVE FITNESS
WARM-UP:
400m light jog
Then:
10x Balancing Leg Swings
10x Glute Bridge Marches, hold for 3 sec|
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
15m Inchworm Hollows, hold for 3 sec each
3×10 KBS, climbing
2×5 Push-ups 
2×5 Tuck Jumps
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In one of your chosen lifts…
52%x5
62%X5
72%x4x4
82%x2
92%x2
72%xAMRAP (shoot for at least 8, -1)
OR
4×5 Floor Press, climbing
Then:
Dips + BB Bent-Over Row 
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Rotator Cuff Work

 

COACH’S COMMENTS
N/A

 

PHOTOS

The sandbag isn't very heavy. But it's heavy enough to be a nuisance.

The sandbag isn’t very heavy. But it’s heavy enough to be a nuisance.

A clean transition.

A clean transition.

Keith grinding out some Dips. Try to maintain a proper hollow throughout. Allowing the legs to trail behind the body places excessive stress on the biceps tendon.

Keith grinding out some Dips. Try to maintain a proper hollow throughout. Allowing the legs to trail behind the body places excessive stress on the biceps tendon.

If you do it right the KB should go this far behind the body in the bottom position. This guarantees the hips are loaded and ready to explode.

If you do it right the KB should go this far behind the body in the bottom position. This guarantees the hips are loaded and ready to explode.