3.22.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute-Bridge Marches
2×5 Tables
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×10 KBS, climbing
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
P1 4x Sandbag Cleans onto and over a 32″ Jerk Block (athlete cannot use handles on bag). Scale the box each rep to get to the other side.
P2 Max Calories on AA Bike, ARMS-ONLY!
P3 Rest
Switch, 10 minute AMRAP. Record calories. 
Then:
P1 30m Walking Double KB Bottoms-up Press
P2 Bent-Arm Hang OR Dead Hang for the duration of Presses
P3 Rest
Switch, 10 minute AMRAP
Then:
2000m Three-Player Ski Erg Relay 
Players switch every 20 pulls
Once 2000m is complete max team burpees in time remaining
Record team burpees. 
Then:
Cool Down

 

STRENGTH/COMPETITIVE FITNESS
WARM-UP:
10x Balancing Leg Swings
10x Glute-Bridge Marches
2×5 Tables
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×10 KBS, climbing
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In one of your chosen lifts:
60%x5
70%x5
80%x4x4
90%x2
100%x2
80%xAMRAP
Then:
Cool Down with Powell Raises

 

COACH COMMENTS
N/A

 

PHOTOS
N/A