3.3.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
2x15m Bear Craw + 15m Reverse Bear Crawl
15m Lunge/Cossack Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
2×10 Jump Squats
2×5 Tuck jumps
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
MOBILITY:
T-Spine off box, arms folded
Couch Stretch
Then:
WORKOUT:
P1 30x Bulgarian Bag Halos (alternating fashion, 15:15), AHAP
P2 3x Medicine Ball Walkouts or 5x Walkout Planks, then rest for the remainder of Halos
Switch, rest 60 sec. together. Repeat for 3 rounds
Then:
P1 10x Ball Slam @ 30# + 5x Ball Slam @ 50#
P2 30x (L + R = 1 rep) Mountain Climbers, then rest for the remainder of Ball Slams
Switch, rest 60 sec together. Repeat for 3 rounds
Then:
EMOM x 10
Elite: 7x KB Headcutters
Pro: 5x KB Headcutters
Amateur: 5-7x Goblet Squats
Then:
Cool Down

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
2x15m Bear Craw + 15m Reverse Bear Crawl
15m Lunge/Cossack Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
2×10 Jump Squats
2×5 Tuck jumps
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
MOBILITY:
T-Spine off box, arms folded
Couch Stretch
Then:
WORKOUT:
3×8 Bulgarian Split Squats @ BW, off bench
Then:
5×3 Deadlifts, across
Then:
10x Supinated-Grip BB Triceps Extensions +
M.E. Pinch Hold, each arm, AHAP (player chooses load and pinch width)
3 sets
Then:
Cool Down

 

COMPETITIVE FITNESS
L.S.D.

2:00 of Running (around MagParke) +
20 sec walk 
10 rounds (20 minutes of total running)
Shoot for consistent distance each 2:00 interval
Then:
10-minutes of foam roll and stretch/self-care

 

COACH’S COMMENTS
N/A

 

PHOTOS

If I could only train one thing, it would be grip.

If I could only train one thing, it would be grip.

Supinated-Grip BB Triceps Extensions. I love the demand this one creates on the forearms as well. Right to the forehead and back to full extension.

Supinated-Grip BB Triceps Extensions. I love the demand this one creates on the forearms as well. Right to the forehead and back to full extension.

Stand proud and squeeze.

Stand proud and squeeze. It doesn’t require much weight.