5.26.16 Training Sessions (3)

 

GENERAL PREPARATION 
MOVEMENTS PREP:
Jog 400m
Then:
10x Balancing Leg Swings
5/5 Hip Airplanes
5x Tables + 20s Shoulder Extension Stretch + 5x Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch 
15m Inchworm Hollows, 3 sec hold
3×10 KBS, climbing
3×3 KB Windmills
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Windmill Medley, 3 reps each side:
KB
DB
Plate
Medicine Ball
Then:
4×2 (one each side) TGU Suicide, climbing
Start from a standing position and do a suicide all the way to the ground. Go regular speed form the floor back up to standing. 
Then:
In teams of two, alternating rounds…
10x DB Snatch (5:5) @ 50/35# +
10x Box Jumps @ 24/20″ +
200m Sprint (100m out, 100m back)
4 rounds each
Then:
Cool Down

 

STRENGTH
MOVEMENTS PREP:
Jog 400m
Then:
10x Balancing Leg Swings
5/5 Hip Airplanes
5x Tables + 20s Shoulder Extension Stretch + 5x Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch 
15m Inchworm Hollows, 3 sec hold
3×10 KBS, climbing
3×3 KB Windmills
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Work up to a 5RM Deadlift (TnG)
Then, with that weight…
2×3 Dead-Stop Deadlift
Then:
3×8 Bulgarian Split Squats, back foot on bench
Then:
Grip

 

 

COMPETITIVE FITNESS/REGIONAL PREP, Off-Season 1
L.S.D.
30s Hard Row/Ski-Erg/AA Bike +
90s Rest
During 90s “rest” do a 200m sprint
15 rounds (30 minutes total)
Then:
10-minutes of self-care

 

COACH’S COMMENTS
N/A

 

PHOTOS

IMG_2903

One of my favorite single-leg exercises.

Langer in the hole.

Langer in the hole.