4.12.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
Jog 300m, easy
Then:
10x Balancing Leg Swings
5/5 Hip Airplanes, slow
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk, prioritize neutral spine
3×5 KBS/Goblet Squat, climbing
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of three, with each player doing a separate task…
300m Run* +
10x Strict Pull-ups +
20x Wall Ball Shots @ 20/14
Looks like…
Player one runs 300m, player two does 10x pull-ups, players three does 20x Wall Balls Shots. Players cannot move to the next exercise until all three players are done.
Then, player one does 10x pull-ups, player two does 20x Wall Ball Shots, player three runs 300m, etc. Continue in this fashion for 30 minutes
*If player(s) cannot run do 12/10 Calories on AA Bike
Then:
Cool Down

 

 

STENGTH
WARM-UP:
Jog 300m, easy
Then:
10x Balancing Leg Swings
5/5 Hip Airplanes, slow
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Tin Man Walk, prioritize neutral spine
3×5 KBS/Goblet Squat, climbing
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Hip prep for deadlifts: extra 5/5 hip airplanes
Then:
3×5 Bulgarian split squat @ bodyweight, off bench
Then:
Sumo Deadlift Mini-Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
Increase load each set, rest as needed between sets
Then, time permitting…
4×5 BB Bent-Over Rows, climbing
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Knowing someone is depending on you brings out your best. This is the essence of Tag Team Tuesday.

Knowing someone is depending on you brings out the best in people. This is the essence of Tag Team Tuesday.