1.28.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec hold
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch Combo, 3 sec hold
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squat Combo, climbing
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
P1 10 Calories, any machine
P2 Rest
P1 20x HR Push-ups 
P2 Rest”
P1 30x KBS, AHAP
P2 Rest
P1 40 sec Dead Hang Hollow from Pull-up Bar
P2 Rest
P1 50x Mountain Climbers (single count)
P2 Rest
This is one round, do 3
Then:
5x Chin-ups +
10x DB Bent-Over Rows, AHAP +
5x Walk-out Planks 
2-4 sets to “cool down”
Then:
Actual Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
10x Elbow Taps, 3 sec hold
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch Combo, 3 sec hold
15m Inchworm Hollows, 3 sec hold
3×5 KBS/Goblet Squat Combo, climbing
2×5 Push-ups
3×3 Strict 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
OR
2×6 Strict Press, across
Then with that weight…
1 set of AMRAP
Then:
3×8 Z-Press, climbing
Then:
3xAMRAP Pull-ups
Then:
Cool Down

 

COMPETITIVE FITNESS
L.S.D.

400M Sprint (around Magparke)
Round 1: 60 sec rest
Round 2: 45 sec rest
Round 3: 30 sec rest
Rest fully, repeat
Then:
10-minutes of Self-Care.

 

COACH’S COMMENTS
N/A

 

PHOTOS

Whenever you see ALL-OUT in all caps, it's means ALL fucking out!!!!

Whenever you see ALL-OUT in all caps, it’s means ALL fucking out!!!!