2.11.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
Lunge + Spider Stretch + T-Spine Twist + Cossack Squat Combo, slow
15m Cross-Over Lunge + 15m Inchworm Hollows, hold hollow for 3 sec each
2×5 Push-up with a PLUS
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
KB Complex:
10x Halos, each
10x ATW, each
10x Figure 8’s (5 each)
10x Goblet Squats
10x Goat Swings (see photo) @ 3030 tempo
5x KB Windmill
2x TGU, one each
2 sets, one light, one heavier
Then:
3×10 KB Skater Lunges, each leg (see photo)
Then:
“Core”
20x Bulgarian Bag Halos +
2x (30/30) Mountain Climbers. “Rest” in FLR position 
M.E. Bent-Arm Hang from Pull-up Bar
2-3 sets
Then:
2x (1-3) Wall Walk Ladder, two player teams
Then:
Cool Down

STRENGTH/COMPETITIVE FITNESS
WARM-UP:
2×5 Band Tears
2×10 Dislocates
Lunge + Spider Stretch + T-Spine Twist + Cossack Squat Combo, slow
15m Cross-Over Lunge + 15m Inchworm Hollows, hold hollow for 3 sec each
2×5 Push-up with a PLUS
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5×5 Floor Press, climbing
Then:
6x Dips + 
6x BB Bent-Over Rows 
4 sets
Then:
“Run the Rack” Arm Curls
Then:
Cool Down

COACH’C COMMENTS
N/A

 

PHOTOS
N/A