2.4.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Jog 300m
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
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
2000m Row/Ski Erg Relay (two-players), switch every 20 pulls OR 150 Calorie AA Bike switch every 15 cals
8-Minute time cap
Rest 5:00
1000m Row/Ski Relay (two-players), switch every 10 pulls OR 80 Calorie AA Bike, switch ever 10 cals
5-minute time cap
Rest 3:00
500m Row/Ski Erg Relay (two players) each must do 250m OR 40 Calories, each player must do 20 calories
2-minute time cap
Rest fully
Then:
300m Sprint +
10x Strict Pull-ups +
20x KBS, AHAP +
10x Burpees
3 rounds, fast and steady
Then:
Fall Down

 

STRENGTH/COMPETITIVE FITNESS
WARM-UP:
Jog 300m
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
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
4×6 Deadlifts, climbing
Then:
4×5 Weighted Pull-ups, across
Then:
Side Planks, 2×60 sec each side
Then:
Cool Down

 

 

COMPETITIVE FITNESS
L.S.D.

5x Gator Mountains
Rest 5:00
3 rounds
Then:
10-minute cool down, foam roll, and stretch

COACH’S COMMENTS
N/A

 

PHOTOS

Shoulders back and slightly externally rotated. Squeeze the arm pits together to fire the lats. Belly tight, eyes in the direction you're headed. Joe looking solid even under fatigue.

Shoulders back and slightly externally rotated. Squeeze the arm pits together to fire the lats. Belly tight, eyes in the direction you’re headed. Joe looking solid even under fatigue.