5.21.16 Training Sessions (2)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 400m
Then:
15m Lunge + Hip Hinge Stretch
10x Tables + 20s Shoulder Extension Stretch + 10x Tables
2×5 Band Tears
3×10 Dislocates (overhand, underhand, prone – overhand)
3×10 Prone Dowel Pulses
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
With one Kettlebell…
15x One-Arm Swings, left +
15x One-Arm Swings, right +
15x Push-ups +
10x One-Arm KB Thrusters, left +
10x One-Arm KB Thrusters, right +
10x ATW (each)  +
5x Bowler Squat, left +
5x Bowler Squat, right +
5x L-Pull-ups +
2:00 Rest
3 sets
Then:
5×5 Reverse (Supinated-Grip) Hanging Leg Raises
Then:
Tabata Prowler Sprints, empty for max distance
Then:
Cool Down

 

 

STRONGFIT
WORKOUT 1:
“Movement the Mountain”
Move five heavy DBs from one side of the gym to the other (one at a time) as fast as possible. 
Rest while your teammate goes
8 team rounds for time
Then:
WORKOUT 2
3x Rope Climbs to 15′ +
15x Heavy KB Deads @ 2×90/60 +
10x Strict HSPUs +
2x Rope Climbs +
15x Heavy KB Deads @ 2×90/60 +
10x Strict HSPUs +
1x Rope Climb + 
15x Heavy KB Deads @ 2×90/60 +
10x Strict HSPUs
For time
Rest fully
Then:
WOKROUT 3
200m Sprint (Hill) + 50′ Yoke Carry, coach chooses load
4 rounds
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS
Here’s a little footage from today. Click here.