5.12.16 Training Sessions (2)

 

GENERAL PREPARATION/STRENGTH
WARM-UP:
10x Balancing Leg Swings
5/5x Hip Airplanes
10x Tables 
10x Tuck to Straddle
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Inchworm Hollows, 3 sec hold
3×5 KB Bowler Squats, climbing
3×5 Goblet Squats, climbing
2×5 Push-ups
3x(3-5) Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT
Establish all loads for circuit below – 5 minutes
Then:
“The Big Five 55”
1-10 Ladder of the following movements:
Deadlifts @ 225/155 +
Deficit Push-up on Parallettes
Strict Pull-ups
Ball Slam @ 40/(25-30)
Box Jump @ 24/20″
FOR QUALITY
Then:
Cool Down

 

 


COMPETITIVE FITNESS/REGIONAL PREP, Off Season 1
L.S.D.
5K, every minute sprint 10s @ 80%.
Then:
10 minutes of self-care

 

COACH’S COMMENTS
N/A

 

PHOTOS

Part of getting strong means learning to fight with weight. Grinding it out through the sticking point is a skill that comes with time and confidence.

Part of getting strong means learning to fight with weight. Grinding it out through the sticking point is a skill that comes with time and confidence.