2.23.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
300m Jog
Then:
10x Balancing Leg Swings
10x Glute-Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
2×10 Cossack Squats
3×5 Goblet Squat, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of two, perform in alternating fashion…
500m Row / 5x100m Sandbag Shuttle / 20x Burpees 
400m Row / 4x100m Sandbag Shuttles / 20x Burpees 
300m Row / 3x100m Sandbag Shuttles / 20x Burpees 
200m Row / 2x100m Sandbag Shuttles / 20x Burpees 
100m Row / 1x100m Sandbag Shuttle / 20x Burpees 
35 minute AMRAP
Then:
Cool Down

 

STRENGTH
WARM-UP:
300m Jog
Then:
10x Balancing Leg Swings
10x Glute-Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 Goblet Squat, climbing
2×10 Cossack Squats
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Work up to a challenge triple in Bench Press
Then:
3×5 Paused (2s one inch off the chest) Bench Press
Then:
3×8 DB Rows, off bench
Then:
Rotator Cuff Work


COACH’S COMMENTS
N/A

 

PHOTOS

One of my new favorites. Supinated -grip Bent-Over Rows.

One of my new favorites. Supinated-grip Bent-Over Rows.

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Pain cave.

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At least holding the sandbag on one shoulder allows you the use of one arm. But the unilateral load can sometimes be too much work.

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It’s always hard when you go all out.