2.26.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
300m Jog
10x Balancing Leg Swings
10x Glute-Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Tin Man Walk, fight for neutral spine
15m Lunge + 15m Walking Calf Raises, pause 2 sec at on toes
15m Lunge + 15m Strict Bear Crawl
3×10 KBS, climbing
2×5 Tuck Jump
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Every 10 minutes for 40 minutes
800m Run +
20x KBS @ 60/45 +
15x Axle Shoulder-to-Overhead @ 110/70# +
10x Pull-ups, strict
Then:
Cool Down

 

STRENGTH
WARM-UP:
300m Jog
10x Balancing Leg Swings
10x Glute-Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Tin Man Walk, fight for neutral spine
15m Lunge + 15m Walking Calf Raises, pause 2 sec at on toes
15m Lunge + 15m Strict Bear Crawl
3×10 KBS, climbing
2×5 Tuck Jump
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
4×4 BTN Push Press, climbing
Then:
3×4 Overhead Squat, across
Then:
20x BB Grip Roll-ups +
30s Landmine Grip Switches (see photos)
4 sets
Then:
3×3 Medicine Ball Walkouts

 

COMPETITIVE FITNESS
CrossFit Open Workout 16.1
20 minute AMRAP
25ft. OH Walking Lunge @ 95/65 +
8x Bar-Facing Burpees +
25ft. OH Walking Lunge +
8x C2B Pull-ups
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

The higher it goes the more work you have to do to stop it in the bottom.

The higher it goes the more work you have to do to stop it in the bottom.

Jump hard. Land soft.

Jump hard. Land soft.