5.19.16 Training Sessions (2)

 

GENERAL PREPARATION
MOVEMENT PREP:
50x Jumping Jacks
5/5 Hip Airplanes, hold onto something if you need to 
10x Tables + 20 sec Shoulder Extension Stretch
2×5 Band Tears
2×10 Dislocates, one set overhand, one set underhand
15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Burpees
2x30s Wall Handstand, prioritize perfect spinal position. 
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Every 30s for 5:00 minutes
Alternate between 15m Forward Bear Crawl and 15m Reverse Bear Crawl
Then:
Every 4:00 for 20:00
15x Burpees +
24x KB Snatch @ 40/30 (6:6) OR 20x KBS @ 55/40
50x Walking Lunges (25 reps each leg) @ BW. Back knee should make contact with the floor each rep.
Then:
2x (1-3) Wall Walk Ladders, 2-3 player teams
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
50x Jumping Jacks
5/5 Hip Airplanes, hold onto something if you need to 
10x Tables + 20 sec Shoulder Extension Stretch
2×5 Band Tears
2×10 Dislocates, one set overhand, one set underhand
15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Burpees
2x30s Wall Handstand
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Sumo Deadlift Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cool Down with core work

 

 

 

COMPETITIVE FITNESS/REGIONAL PREP, Off-Season 1 (De-load)
L.S.D.

1000m Row +
800m Run +
750m Row +
400m Run +
750m Row +
800m Run +
1000m Row
Slow and steady
Then:
10-minutes of self-care

 

COACH’S COMMENTS

N/A

 

PHOTOS
N/A