2.25.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute-Bridge Marches
2x15m Lunge + 15m Tin Man Walk (fight for neutral as leg kicks up)
Then:
15x Squats +
10x Jump Squats +
5x Tuck Jumps +
3x Pike Jumps +
2x Knee Jumps
2 sets
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Push-up 
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Cluster #1
8x KB Headcutter @ 40# +
6x KB Headcutter @ 50# +
3x KB Headcutter @ 60-70# +
30s ALL-OUT Interval +
60 sec rest
4 sets
Rest fully
Cluster #2
8x Ball Slam @ 30# +
6x Ball Slam @ 40# +
3x Ball Slam @ 50# +
30s ALL-OUT Interval +
60 sec rest
4 sets
Rest fully
Then:
2x (1-4) STRICT Toes-to-Bar Ladder, 2-3 players
Then:
Cool Down

 

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute-Bridge Marches
2x15m Lunge + 15m Tin Man Walk (fight for neutral as leg kicks up)
Then:
15x Squats +
10x Jump Squats +
5x Tuck Jumps +
3x Pike Jumps +
2x Knee Jumps
2 sets
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Push-up 
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5×6 Strict Press, climbing @ 3030 tempo
Then:
1-10 Elevated-Foot Ring Row +
1-10 Clapping Push-ups 
Then:
Cool down with Powell raises

 

 

COMPETITIVE FITNESS
L.S.D.
“Grogan”
In teams of two…
800 Calories on the Air Assault Bike
Switch every 30s
For time
Then:
Foam Roll and Stretch for 10 minutes

COACH’S COMMENTS
N/A

 

PHOTOS

During the RDL think about sending the hips as far back as possible. This virtually guarantees weight is in the heels and the Hamstrings are fully under tension.

During the RDL think about sending the hips as far back as possible. This virtually guarantees weight is in the heels and the Hamstrings are fully under tension.