2.18.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
15m Knee Grabs (fight for neutral spine)
15m Walking Hip External Rotation Stretch (fight for neutral spine)
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 Goblet Squats, climbing
2×10 Split Jumps
2×5 Push-ups
3x (10x Bar Taps + 3x Strict TTB, no momentum, control throughout)
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10x Goblet Squats, AHAP + 20x Split Jumps + 5m-10m-15m Shuttle (no bell)
Max rounds in 10 minutes
Then:
15m Heavy KB Lunge + 1-8 TTB Ladder (kipping allowed)
Round 1 looks like 15m Heavy Lunge + 1x TTB
Round 2 looks like 15m Heavy Lunge + 2x TTB, etc.
Then:
10-Minute DB Neutral-Grip Z-Press Challenge, athlete chooses load
2-5 reps every 30s for 10-minutes
Then:
Cool Down

 

STRENGTH
WARM-UP:
15m Knee Grabs (fight for neutral spine)
15m Walking Hip External Rotation Stretch (fight for neutral spine)
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 Goblet Squats, climbing
2×10 Split Jumps
2×5 Push-ups
3x (10x Bar Taps + 3x Strict TTB, no momentum, control throughout)
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Front squat (one sec pause), 5×3 climbing.
Then:
Heavy BB Front supports 3×30 sec.
Then:
Nordic curls 3×5
Then:
Cool down

 

COMPETITIVE FITNESS
L.S.D.

In teams of two…
800 Calories on the Air Assault Bike (30/30 format)
One hour time cap
Then:
10-minute walk and cool down

 

COACH’S COMMENTS
N/A

 

PHOTOS
N/A