3.24.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Strict Forward Bear Crawl
15m Lunge + 15m Strict Reverse Bear Crawl
3×10 KBS, climbing
3×5 One-Arm KB Bottoms-up Press, climbing
2×5 Push-ups 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Hand over Hand Shoulder Band Distraction
Then:
WORKOUT:
20x Bulgarian Bag Halos +
2x (30/30) Mountain Climbers. “Rest” in FLR position
3 sets to “warm-up”
Then:
Each player needs two pair of Kettlebells. One pair to Double Snatch (heavy) and the other pair to Double Bottoms-up Press (lighter)
Perform 10x Double Snatches at heavy set + 5x Double Press with lighter set
5 sets
Then:
In the time remaining in class…
Max reps of each. Each time you break the set is over and move onto the next movement.
Floor Press, athlete chooses load +
Strict Neutral-Grip Pull-ups +
Strict or Ring Push-ups +
KBS @ 60/45
Then:
Cool Down

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Strict Forward Bear Crawl
15m Lunge + 15m Strict Reverse Bear Crawl
3×10 KBS, climbing
3×5 One-Arm KB Bottoms-up Press, climbing
2×5 Push-ups 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Hand-over-Hand Shoulder Band Distraction, 2 each side
Then:
WORKOUT:
5×10 Bench Press, climbing
Then:
3x(3-5) Fat Bar Hanging Rows @ 3030 tempo
Then:
4xM.E. KB Triceps Extensions 
Then:
Cool Down

 

COMPETITIVE FITNESS
L.S.D.
One round every 5 minutes:
15/12 Calorie AA Bike +
20/15 Calorie Row +
300m Run
6 rounds
Then:
10-minutes of self-care

 

COACH’S COMMENTS
N/A

 

PHOTOS

This one never gets old.

This one never gets old and it’s certainly not something you can do at a Globo gym. 

Stay light on your feet and try to react. As soon as the feet hit the ground explode in the other direction.

Stay light on your feet and try to react. As soon as the feet hit the ground explode in the other direction.