5.3.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×5 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
In teams of three…
Partition all work as you see fit
2000m Row/Ski Erg or 150/130 Calories on AA Bike +
75x BB Thrusters @ 45 +
1500m Row/Ski Erg or 100/80 Calories on AA Bike +
50x Burpees +
1000m Row/Ski Erg or 50/30 Calories on AA Bike +
50x Burpees +
1500m Row/Ski Erg or 100/80 Calories on AA Bike +
75x BB Thrusters +
2000m Row/Ski Erg or 150/130 Calories
All for time, 40 minute cap
Then:
Cool Down

 

 

STRENGTH
WARM-UP:
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch
15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×5 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Shoulder External Rotation
Then:
WORKOUT:
Shoulder and Biceps Openers
Then:
10×10 Bench Press (use your 20RM)
Rest 90s between sets
Then:
Then:
Rotator Cuff Work

 

COACH’S COMMENTS

10:37am
After a morning of watching various athlete attack this workout it seems the Rower is the hardest to finish. It’s 10:37am right now and I’m hoping to give this a go at 12:15pm with a couple studs and see if it’s possible. 

 

1:15pm:
Two teams crushed the 40 minute cap on the rower. It’s a rowing workout all the way. If you have good rowers you’ll complete the workout without  problem. 

 

PHOTOS

Females need to bench more. Kat getting some work in.

Females need to bench more. Kat getting some work in.

The Ski Erg allows for such fast transitions. Unfortunately, it taxes the upper body more and can take away from the impending Thrusters and Burpees. Baines.

The Ski Erg allows for such fast transitions. Unfortunately, it taxes the upper body more and can take away from the impending Thrusters and Burpees. Baines.

It might only be the bar, but it's also 75 reps.

It might only be the bar, but it’s also 75 reps.