3.17.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches
50x Alternating Supermans, partition as needed
2×5 Band Tears
2×10 Dislocates
15m Lunge + Cossack Squat Combo
15m Ham Dives + 15m Broad Jump
3×10 KBS, climbing
2×5 Burpees
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
MOBILITY:
T-Spine 
Figure-4 Glute Stretch to open the hips
Then:
WORKOUT:
In one of you chosen lifts:
58%x5
68%x5
78%x4x4
88%x2
98%x2
78%xAMRAP
OR
Sumo Deadlift Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep (go for a new PR if you’re feeling it)
Between each run of the ladder perform 100m HARD Ski Erg + 15m Burpee/Broad Jump
Rest plenty between sets so the weight can get progressively heavier.
Then:
Cool Down with 3×1:00 Box Arch Holds

 

COMPETITIVE FITNESS
L.S.D.

400m Run +
1:00 rest
40 minute AMRAP
Then:
10-minutes of self-care 

 

COACH’S COMMENTS
N/A

 

PHOTOS
N/A