5.17.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
30x German Arm Swings
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Tables + 20-30s Shoulder Extension Sit (see photos)
15m Lunge + Hip Hinge Stretch + 15m Calf Walks (back)
2×10 (5 each) Cossack Squats
3×5 KBS/Goblet Squat Combo climbing
2×5 Burpee
2×5 Explosive Tuck Jumps
3x(3-5) Neutral-Grip Chin-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of two, alternating full rounds
15/12 Calorie Row/Ski /AA Bike
7x Burpee/Pull-ups or Burpee/Box Jumps +
200m Sprint (100m out, 100m back)
10-12 team rounds (coach picks)
30′ time cap
In the time remaining after 10 rounds complete as many Wall Ball as possible. Switch turns as you see fit. 
Wall Ball reps = score. 
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Tables + 20-30s Shoulder Extension Sit (see photos)
15m Lunge + Hip Hinge Stretch + 15m Calf Walks
3×10 (5 each) Cossack Squats
3×5 KBS/Goblet Squat Combo climbing
2×5 Burpee
2×5 Explosive Tuck Jumps
3x(3-5) Neutral-Grip Chin-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×5 (each) BB Single-Leg Deadlifts, light and perfect!
Then:
5×4 Back Squats, climbing
Then:
1 set to establish you 20RM Back Squat
Then:
100x BB Grip Roll-ups
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Find the bar and try to jump through it.

Come out of the burpee, find the bar and try to jump through it. Amanda mid-flight.

It was a good day.

It was a good day.