4.26.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
Then:
10x Balancing Leg Swings
5/5x Hip Airplanes, slow!
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Tin Man Walk
3×5 KB Speed Skater Squats, climbing
2×10 KBS
2×5 Burpees
2×5 Tuck Jumps
3×3 Pull-ups
Then:
MOBILITY:
T-Spine 
Bretzel Stretch
Then:
WORKOUT:
In teams of three or four…
Various Object “Move the Mountain” (KB, DB, MB, Sandbag, Plate) 
Player sprints one object at a time across the gym until all five objects are on the other side
Rest while other players go
3-4 rounds each
Then:
In teams of four…
P1 100m Sprint (50m out, 50m back)
P2 Max Reps KBS @ 50/40 for the duration of Sprint
P3 Max Reps Burpees for the duration of Sprint
P4 Rest
20 minute AMRAP
Record team’s total reps (KBS + Burpees) for overall score
Then:
Cool Down

 

 

STRENGTH
WARM-UP:
Jog 400m
Then:
10x Balancing Leg Swings
5/5x Hip Airplanes, slow!
2×5 Band Tears
2×10 Dislocates
15m Lunge + 15m Tin Man Walk
3×5 KB Speed Skater Squats, climbing
2×10 KBS
2×5 Burpees
2×5 Tuck Jumps
3×3 Pull-ups
Then:
MOBILITY:
T-Spine 
Bretzel Stretch
Then:
WORKOUT:
3×8 (across) BB Front-Rack Reverse Lunges
Then:
3×10 DB Cyclist Squats w/ fat grips
In between sets, do 10x RDL with the same DBs as squats
Then:
Cool down with L-sits and wall-sits

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

We "warmed-up" with some Move the Mountains. Each player has to carry five objects, one at a time, from one end of the gym to the other.

“Move the Mountain.” Each player has to carry five objects, one at a time, from one end of the gym to the other. A medicine ball.

A sandbag.

A sandbag.

A Kettlebell.

A Kettlebell.

A heavy dumbbell.

A heavy dumbbell.

DSC_0011

Add a plate to the mix.