5.10.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m 
Then:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Half-Bridges
10x Tuck-to-Straddle
15m Lunge + Hip Hinge Stretch
15m Lunge + 15m Tin Man Walk
2×5 Band Tears
2×10 Dislocates
3×5 DB SOTS Press
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of three…
3000m Row/Ski Erg OR 300 Calories on AA Bike (partition work as you see fit) +
800m Carry Medley
Each player starts with one of the following implements: 
60/40# Sandbag (must be Zercher Carried) 
25/45# Plate (must be held overhead) 
Heavy Kettlebell (must be carried in one arm) 
At designated check points players must switch implements. No implement may touch the ground.
Then:
150x Team Burpee, one player works at a time.
All for time
Then:
Cool Down

 

 

STRENGTH
WARM-UP:
Jog 400m 
Then:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Half-Bridges
10x Tuck-to-Straddle
15m Lunge + Hip Hinge Stretch
15m Lunge + 15m Tin Man Walk
2×5 Band Tears
2×10 Dislocates
3×5 DB SOTS Press
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Triceps/Lat Openers, 2 sets (5/5)
Then:
3x BB Strict Press + 
3x BB Push Press 
3 light sets climbing to warm-up
Then:
Establish Push Press load and review proper technique – 5 minutes
Then:
3x Strict Pull-ups (any grip) + 10-1 Push Press Ladder
Round 1 looks like 3x Pull-up + 10x Push Press
Round 2 looks like 3x Pull-up + 9x Push Press
Round 3 looks like 3x Pull-up + 8x Push Press, etc…
Then:
3xM.E. Fat-Grip, Strict DB Rows off bench, AHAP
Then:
Cool Down with Swiss Ball Stir-the-Pots, time permitting

 


COACH’S COMMENTS
N/A

 

PHOTOS

The Yoke as a Prowler...YES!

The Yoke as a Prowler…YES!

Justin suffering under the weight of the sandbag.

Justin suffering under the weight of the sandbag.

Mobility is everything when you're carrying weight overhead.

Mobility is everything when you’re carrying weight overhead.

Lelia focused. Any exercise that focuses  level of focus is a good one in my option.

Lelia focused. Any exercise that forces a high level of focus is a good one in my option.

Diego trying to find oxygen. The Percher Yoke carry will put hair on your chest.

Diego trying to find oxygen. The Zercher Yoke carry will put hair on your chest.