2.2.16 Training Sessions (2)

 

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 Lunges + 15m Inchworm Hollows, hold 3 sec
3×5 KBS/Goblet Squats
2×5 Burpees
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of two…
10 minute AMRAP
12x Team Rope Pull/Sprints + 30x Burpees (10 each)
Then:
10 minute AMRAP
P1 10x KB Farmer Deads + 30m Carry
P2 FLR in rings
P3 Rest
Max Calories on Rower
Then:
10 minute AMRAP
Max Calories on the Air Assault Bike
Rotate every 30 sec
Then:
Cool Down

 

 

STRENGTH/COMPETITIVE FITNESS
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 Lunges + 15m Inchworm Hollows, hold 3 sec
3×5 KBS/Goblet Squats
2×5 Burpees
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
6×2 Paused (2 sec) Front Squats, climbing
Then:
4x30s Heavy Front Squat Supports, AHAP
Then: 
3×10 DB Powell Raises
Then:
Cool Down

 

COACH’S COMMENTS
N/A

PHOTOS

Erin has long legs. But one reasons she's able to squat with such beautiful form is her ankle flexibility.

Erin has long legs. But one reasons she’s able to squat with such beautiful form is her ankle flexibility.

Notice the fairly extreme shin angle with the feet still firmly planted on the floor.

Notice the fairly extreme shin angle with the feet still firmly planted on the floor.

And then there's the short limbed folks who are born with the ability to literally sit on this calves.

And then there’s the short limbed folks who are born with the ability to literally sit on this calves.

The rope is light enough to go fast. But speed creates O2 demand, which was the point of the whole thing.

The rope is light enough to go fast. But speed creates O2 demand, which was the point of the whole thing.

KB Deads.

KB Farmer Deads. Narrow squats also require added ankle flexibility. It was interesting to note how those with restricted ankle really had a hard time keeping their feet flat on this one. Farrah in good position. 

Deep breathes and perfect position.

Deep breathes and perfect position.