3.5.16 Training Sessions (1), CF Open 16.2

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute-Bridge Marches
10x Half-Bridges
50x Alternating Supermans, partition as needed
2×5 Band Tears
2×10 Dislocates (10 reg, 10 reverse)
15m Lunge + Cossack Squat Combo
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo
3×3 KB Windmill, climbing
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Shoulder Distraction with Band
Bretzel Stretch
Then:
WORKOUT:
TGU “Control Drill”
Starting on the Floor: 
5 reps to the hand and back +
3 reps transitioning from your butt to you knee +
2 reps to vertical and back down to the hand again +
Stand  +
Back do to the floor at regular speed
Repeat on the other side
This is one set, do 3
Then:
In teams of two…
P1 5x Heavy Deads (Axle, Hex bar, Standard Bar…athlete chooses) + 12x DB Push Press
P2 Rest
Max team rounds in 12 minutes
Solo player rests 30s between rounds
Then:
20x BB Grip Roll-ups @ 45/35 +
60m KB Farmer’s Carry, AHAP +
20x Step-up Hops (10 each leg) +
60s Wall Sit
2-3 sets to finish them off.
Then:
Cool Down

COACH’S COMMENTS
N/A

 

PHOTOS

Competition brings out the best in people. It's a test of your hard work, the efficiency of your programming, and it either answers questions or creates them.

Competition brings out the best in people. It’s a test of your hard work, the efficiency of your programming, and it either answers questions or creates them. Competition is essential for growth, no matter the outcome.