5.31.16 Training Sessions (2)

 

GENERAL PREPARATION
MOVEMENT PREP:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Hip Hinges
5x Tables + 15s Shoulder Ext. Stretch + 5x Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
15m Tin Man Walk 
3×10 KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
T-Spine Mobility
Then:
WORKOUT:
In teams of three…
120x Deadlift “buy-in” @ 135/95
Then:
360 Calories, any machine
P1 Work for 1:00 minute
P2 Deadlift Hold at the top for duration of P1’s turn
P3 Rest. If you dropped during your 1:00 hold do 15x push-up penalty during “rest”
Then:
120x Burpee/Lateral Bar Hop “cash-out”
All for time
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
5/5 Hip Airplanes
10x Hip Hinges
5x Tables + 15s Shoulder Ext. Stretch + 5x Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
15m Tin Man Walk 
3×10 KBS, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
T-Spine Mobility
Then:
WORKOUT:
In your two lifts:
75%x3x5, x AMRAP
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Today was grip-tastic.

Today was grip-tastic.

Player one has a minute to gather as many calories as possible. Tami grinding it out.

Player one has a minute to gather as many calories as possible. Tami grinding it out.

120x Burpee/Lateral Bar Hops. Partition the work as you see fit. Keep work intervals short and intense.

120x Burpee/Lateral Bar Hops. Partition the work as you see fit. Keep work intervals short and intense.