4.5.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
2×5 Hip Airplanes
2×5 Band Tears
2×10 Dislocates 
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of three…
8,000m Row or 8,000m Ski Erg or 600 Calorie Air Assault Bike for time
P1 60 sec Row, Ski Erg or Bike 
P2 Work through circuit*
P3 Rest
Switch until distance is covered. 45 minute time cap
*Circuit
300x KBS @ 50/40 +
200x Burpees +
100x Thrusters @ 45/35
Once the circuit is complete players can dedicate themselves fully to the Row, Ski or Bike in whatever time intervals they choose
Then:
Fall Down

 

STRENGTH/COMPETITIVE FITNESS
WARM-UP:
10x Balancing Leg Swings
2×5 Hip Airplanes
2×5 Band Tears
2×10 Dislocates 
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Work up to a 3RM Pull-up @ 4010 tempo
Then:
4-Rep Cluster @ 4010 tempo
1-1-1-1
Rest 15-20s between reps
This is one set, do 3
Then:
5×6 Bench Press, climbing
Then:
4xM.E. Fat Bar Hanging Rows
Then:
Cool Down Rotator Cuff

 

COACH’S COMMENTS
N/A

 

PHOTOS
N/A