2.29.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
10x Glute Bridge Marches
10x Half-Bridges, play with full bridges
15m Lunge + Cossack Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of two. One player works at a time:
500m Row/Ski*, each
50x KBS @ 50/40#, each
400m Row/Ski, each
40x Wall Ball @ 20/14, each
300m Row/Ski, each
30x Box-Overs @ 24/20,” each
200m Row/Ski, each
20x Burpees, each
100m Row/Ski, each
10x Pull-ups, each
All for time
AA Bike equivalents:
Males: 40-30-25-20-10-40 cals
Females: 30-25-20-10-5-30 cals
Then:
Cool Down

 

STRENGTH
WARM-UP:
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
10x Glute Bridge Marches
10x Half-Bridges, play with full bridges
15m Lunge + Cossack Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
De-Load Week
5-1-5 Bent-Over Row Ladder
Then:
3×8 Ring Push-ups, slow and under control
Then:
Cool Down with Core “stuff”

 

COMPETITIVE FITNESS
T-Spine Mobility, various
2×5 Band Tears
2×10 Dislocates
10x Glute Bridge Marches
10x Half-Bridges, play with full bridges
15m Lunge + Cossack Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3x (10x Bar Taps + 3x Strict Toes-to-Bar)
Then:
3xM.E. Toes-to-Bar + 10 sec rest + 3-7 additional reps
Rest EXACTLY 60s between efforts
Then:
In teams of two. One player works at a time:
500m Row/Ski*, each
50x AKBS @ 53/32#, each
400m Row/Ski, each
40x Wall Ball @ 20/14, each
300m Row/Ski, each
30x Box-Jump Overs @ 24/20,” each
200m Row/Ski, each
20x Burpees, each
100m Row/Ski, each
10x Strict Pull-ups, each
500m Row/Ski, each
50x AKBS, each
All for time
AA Bike equivalents:
Males: 40-30-25-20-10-40 cals
Females: 30-25-20-10-5-30 cals
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Cristian pacing through the 50x KBS.

Cristian pacing through the 50x KBS.

Feet elevated = super hard.

Feet elevated = super hard.

The Ball Slam Cluster adds up fast. As the balls get heavier the reps drop. but by the time you get there you're pretty smoked. I had the guys finish with a 50#.

The Ball Slam Cluster adds up fast. As the balls get heavier the reps thankfully drop. But by the time you get there you’re pretty smoked. I had the guys finish with a 50#.

Diego.

Diego gearing up for the 50# for 3 reps.

Grogan looking strong at this weekend's Open Series.

Grogan looking strong at this weekend’s Open Series.

Tucker for fighting for every step.

Tucker fighting for every step.

Bill is 77 years old. What's your excuse?

Bill is 77 years old. What’s your excuse?