4.7.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
Jog 300m
Then:
10x Balancing Leg Swings, 4 ways 
10x Half-Bridges
10x Tuck to Straddle Stretch
5/5 Hip Airplanes
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×5 Goblet Squats, climbing
2×5 Burpees
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
“Happy 40th Birthday Farrah”
Against a 40 minute clock…
800m Run (for those that can’t run do a 400m power walk to bench) +
4 rounds for time of…
10x DB Man-Makers @ 2×30/20 +
10x Calories, any machine (mix and match if you wish) +
10x KB Headcutters @ 50/40 +
10x Toes-to-Bar, strict
Then:
Another 800m Run 
Then, in the time remaining…
Max rounds of 5x Sandbag Squats (Bear Hug-style) + 20m Carry + 5x Sandbag Squat + 20m Carry, etc.
Score = Total Sandbag Squats
Then:
Fall Down 

 

 

STRENGTH
WARM-UP:
Jog 300m
Then:
10x Balancing Leg Swings, 4 ways 
10x Half-Bridges
10x Tuck to Straddle Stretch
5/5 Hip Airplanes
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk
3×5 Goblet Squats, climbing
2×5 Burpees
3×3 Strict Toes-to-Bar
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Work up to a heavy 6 strict press
Then, with that weight:
EMOM 10 minutes: 3x strict press, 4x pull-up (6x ring row)
Then:
4×4 Turkish get up. Focus on driving through foot to get up.
Then:
3×10 (10 should be BRUTAL) Deadbugs
Then:
Cool Down

 

 

COMPETITIVE FITNESS
L.S.D.
2000m Row +
2:00 rest
3 rounds
Shoot for negative splits (i.e. 8:30, 8:00, 7:30)
Then:
Self-Care

 

COACH’S COMMENTS
N/A

 

PHOTOS

If you made it through the circuit with time remaining a sandbag was waiting. Perform 5x Squats and a 20m carry until the 40 minute clock expired. Brutal.

If you make it through the circuit with time remaining perform 5x Squats and a 20m carry continuously until the 40 minute clock expired. Brutal.

Just the outcome I was hoping for.

Just the outcome I was hoping for.

Happy 40th Birthday Farrah.

Happy 40th Birthday Farrah.