2.1.16 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 Lunge + 15m Bear Crawl 
15m Lunge + 15m Inchworm Hollows, hold for 3 sec
2×5 Burpee
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Kettlebell Mountain”
KBS + Goblet Squat + Strict Push-up
5-5-5
10-10-10
15-15-15
10-10-10
5-5-5
2 sets, One light, one heavier
Then:
10-1 Burpee/Plate Hop Ladder (two-foot jump onto plate 45# plate)
Between each rung 100m Sprint on Rower/Ski Erg or 10/7 Calorie AA Bike (mix and match if you wish) 
Then:
KB Farmer’s Carry, AHAP + Dead Hang
60m/60 sec, 60m/45 sec, 60m/30 sec, 60m/15 sec
Then:
Cool Down

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Bear Crawl 
15m Lunge + 15m Inchworm Hollows, hold for 3 sec
2×5 Burpee
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10-1 Bent-over Row
Then:
3×8 Rope Face Pulls, see photo
Then:
Arm Curls

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
15m Lunge + Pistol Combo
15m Inchworm Hollows, hold for 3 sec each
3×5 Goblet Squats
2×5 Tuck Jumps
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
Strength:
Front Squats, off floor (athlete chooses load) + Strict Pull-ups
5-10-15-10-5
Don’t rush but try to limited big breaks
Then:
Conditioning:
120′ Prowler Sprints (20′ uphill on high handles, 20′ downhill on law handles).
Males @ 2×25#, Females @ 2×10# or Empty
Rest EXACTLY 2:00 minutes
During 2:00 minute “rest” perform:
Rounds 1/4: 50x Double Unders
Rounds 2/5: 10x Burpee/Pull-ups or 10x Burpee/Plate Hops
Rounds 3/6: 15x Wall ball @ 20/14
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Horizontal pulling is a must.

Horizontal pulling is a must in any good strength program.

It's ALL-OUT so do what you must to crank it.

It’s ALL-OUT so do what you must to crank it.

Create tension...

Create tension…

...and press.

…and press.

Keep the shoulders active and maintain a rigid hollow position.

Keep the shoulders active and maintain a rigid hollow position.