3.10.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
50x Alternating Supermans
2×5 Clam Shells, 5 sec hold at top
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Strict Tin Man Walk (i.e. monitor Lx, keep neutral)
15m Inchworm Hollows, hold for 3 sec each
2×10 Split Jumps
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Ass and Forearms”
10-1 Axle Deadlifts, AHAP + 30s Dead Hang
Looks like…
10x Deads + 30s Hang
9x Deads + 30s Hang, etc.
Then:
10x (5 each) DB Lunges, in place +
10x Split Jumps, emphasize height!
5 rounds
Rest as needed between sets
Then:
4×1:00 Rice Bucket Patterns, various
Then:
Cool Down

STRENGTH
WARM-UP:
50x Alternating Supermans
2×5 Clam Shells, 5 sec hold at top
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Strict Tin Man Walk (i.e. monitor Lx, keep neutral)
15m Inchworm Hollows, hold for 3 sec each
2×10 Split Jumps
3x (10x Bar Taps + 3x Strict Pull-ups)
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10-5 Strict Press Strength Ladder
Then, with same weight used for set of 5…
3×3 Strict Press
Then:
4×6 Seated Fat GripZ DB Zottman Curls @ 4010 tempo 
Then:
Rotator Cuff Work

 

COMPETITIVE FITNESS
L.S.D.

5K Run, sprint 10 sec each minute and try to recover for the remainder of the minute while still running.
Then:
Self-Care for 10 minutes.

 

COACH’S COMMENTS
N/A

 

PHOTOS

There are only seven days in the week. Someday isn't one of them.

There are only seven days in the week. Someday isn’t one of them.