3.29.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
5 minute Row, Ski, AA Bike, switch every 30s
Then:
Get into your teams of three. Throw Medicine Balls for 5 minutes, various
Then:
2x15m Lunge + 15m Bear Crawl 
3×10 KBS, climbing
2×5 Burpee
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Pre-Fatiguer”
Tag Team Push-up Ladder, one player works at a time
3-6-9-12-15-6
Then:
“The Actual Fatiguer” 
Against a 30 minute clock in teams of three…
One player works for a minute while the others rest.
8/6 Calorie Ski Erg, Row or Air Assault Bike + Max Reps Burpee/Box Jumps @ 20/17″
Team Score = Total Burpee/Box Jumps
Then:
Cool Down

STRENGTH/COMPETITIVE FITNESS
WARM-UP:
5 minute Row, Ski, AA Bike, switch every 30s
Then:
Get into your teams of three. Throw Medicine Balls for 5 minutes, various
Then:
2x15m Lunge + 15m Bear Crawl 
3×10 KBS, climbing
2×5 Burpee
Then:
MOBILITY:
T-Spine
Box Stretch, 1:00 each
Then:
WORKOUT:
3×20 Lat Pulses
Then:
5×3 Deficit Deadlift, climbing
Then:
Strict Pull-up, men 45 reps, females 30 total
Then:
2×14 DB Pinch Step-ups, AHAP
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

There are two ways to get to the top of the box. One is to jump.

There are two ways to get to the top of the box. One is to jump.

Stepping is much safer and costs less. It's the way I prefer it done in class.

Stepping is much safer and costs less. It’s the way I prefer it done in class.

The step-up is merely a way to create movement and make the DBs harder to hold onto. Zac holding tight.

The step-up is merely a way to create movement and make the DBs harder to hold onto. Zac holding tight.

In the end all that matters is that we gave everything we had and feel good about it.

In the end all that matters is that we gave everything we had and feel good about it.