4.19.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
5/5 Hip Airplanes
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Lunge + Cossack Squat 
3×5 Goblet Squat, climbing
3×5 One-Arm KB Bottoms-up Press, climbing
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Biceps Opener (strength only)
Then:
WORKOUT:
In teams of three…
P1 15/12 Calories on Air Assault Bike
P2 3x Sandbag Squats @ 80/60 + 15m Carry + 3x Sandbag Squats + 15m Carry for duration of Bike
P3 Rest
Switch, 10 minute AMRAP
Record team calories
Then:
P1 10m Seated Overhand Rope Pull (to target the Brachioradialis) + 10m Sprint w/rope
P2 Double KB Bottoms-up Hold @ 2×40/30 for duration of pull and sprint
P3 Rest
Switch, 10 minute AMRAP
Then:
Three-Player Ski-Erg Relay
P1 20 Pulls
P2/P3 Rest
Switch, 10 minute AMRAP
Record team calories
Then:
Cool Down

 

STRENGTH
WARM-UP:
5 minute easy Row, Ski Erg, Air Assault (switch every 30s)
Then:
10x Balancing Leg Swings
5/5 Hip Airplanes
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Lunge + Cossack Squat 
3×5 Goblet Squat, climbing
3×5 One-Arm KB Bottoms-up Press, climbing
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Biceps Opener (strength-only)
Then:
WORKOUT:
5×6 Dips, weighted if possible
In between sets, do 8x DB Pinch RDLs, AHAP
Then:
3×10 Neutral-Grip DB Chest Press @ 5010 tempo
Chase each set with AMRAP DB Row
Then:
Cool down with KB Tricep Extensions and DB External Rotation

 

COACH’S COMMENTS
N/A

 

PHOTOS

Seated Overhand Pulls. The overhand pulls preferentially recruit the Brachioradialis, which, in my experience severely under developed in people.

Seated Overhand Pulls. The overhand pulls preferentially recruit the Brachioradialis, which, in my experience severely under developed in people.

A closer look at the overhand grip.

A closer look at the overhand grip.

I have some of my athletes practicing one arm hangs. 1:00 minute is the goal.

I have some of my athletes practicing one arm hangs. 1:00 minute is the goal.

Jen maximizing her power output by trying to get as much bodyweight as possible into each pull. You do what you must.

Jen maximizing her power output by trying to get as much bodyweight as possible into each pull. You do what you must.

Squeeze the bag to keep it from slipping through.

Squeeze the bag to keep it from slipping through.

Walk it out.

Walk it out.

Robyn holding tight.

Robyn holding tight.