3.31.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
10x Balancing Leg Swings
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Hip Airplanes
15m Lunge + 15m Bear Crawl
15m Lunge + 15m Inchworm
3×10 KBS, climbing
2×5 Burpees
3×3 KB Windmill, climbing
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of two…alternating rounds
400m Sandbag Shuttle (to park bench)
300m Sandbag Shuttle (around bank)
200m Sandbag Shuttle (to bike rack and back)
100m Sandbag Shuttle (to crossroad and back)
300m Sandbag Shuttle (around bank)
Then:
“Simple and Sinister”
Using one Kettlebell…
20x KBS +
2x TGU (one each)
5 rounds
Athlete chooses load, AHAP
Males @ 70#, Females @ 50#
12 minute time cap
Then:
Cumulative L-Sits
Elite: 2:30
Pro: 2:00
Amateur: 1:00
Every time you have to stop do 5x Burpees 
Then:
Cool Down

 

STRENGTH
WARM-UP:
Jog 400m
10x Balancing Leg Swings
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
2×5 Hip Airplanes
15m Lunge + 15m Bear Crawl
15m Lunge + 15m Inchworm
3×10 KBS, climbing
2×5 Burpees
3×3 KB Windmill, climbing
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3×4 BTN Push Press, climbing
Then:
5×3 OHS, climbing
Then:
3×5 TGU 
Then:
2×10 Baby Get-up to Bear Crawl
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Training = purpose. Exercise = moving your body with no understanding as to why. Neither is wrong. Just make sure you know which one you're doing.

Training = purpose and intention. Exercise = moving your body with no understanding as to why. Neither is wrong. Just make sure you know which one you’re doing.