3.15.16 Training Sessions (2)

 

GENERAL PREARATION 
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m STRICT Tin Man Walk
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
MOBILIITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of three…
Air Assault Bike Relay
Switch players every 10/5 Calories
Then:
In teams of three…
P1 10x “High-Frequency” Whipsmash + 10m HEAVY Rope Pull/Sprint 
P2/P3 Rest 
Max rounds in 10 minutes 
Then:
P1 30m Duck Walk
P2/P3 Rest
Then:
Cool Down

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m STRICT Tin Man Walk
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
MOBILIITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
4×5 Paused (4 sec) Back Squat, climbing
Then:
10-Minute Z-Press Challenge @ 45/35#
6 reps every 30s 
Then:
5×5 Ring “Fall-outs”
As slow as possible
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

You either have it or you don't.

You either have it or you don’t.

Six reps every 30s for 10 minutes = burn.

Six reps every 30s for 10 minutes = burn.

Tight quarters in the 9:15 today.

Tight quarters in the 9:15 today.

Stay low. Keep you steps small. And brace, brace, brace. Control the weight. Don't let it control you. Langer on the way back from his 30m trip.

Stay low. Keep your steps small. And brace, brace, brace. Control the weight. Don’t let it control you. Langer on the way back from his 30m trip.

Kelly in action.

Kelly in action.

It's your first day today? Great, meet the Air Assault bike. Brooke killing it.

It’s your first day today? Great, meet the Air Assault bike. Brooke killing it.

The hand-over-hand pull is such a great movement. It trains the grip, targets unilateral strength, and teaches use of the arms in concert with the hips.

The hand-over-hand pull is such a great movement. It trains the grip, is unilateral, and teaches use of the arms in concert with the hips.

It adds up.

It adds up.

Waiting...

Waiting…

Hurting...

Hurting…

Done...

Done…