6.2.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
T-Spine Mobility
Then:
400m Jog
30x German Arm Swings
10/10 Arm Circles
5x Tables + 20s Shoulder Ext Stretch + 5x Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch + Cossack Squat Combo + 15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo, climbing
2×5 Explosive Jump Squats
3×3 Strict Pull-ups
Then:
WORKOUT:
8×2 Weighted Pull-ups, Neutral-Grip @ 4010 tempo
Rest 2:00 minutes between sets
During “rest” do 15x UB Wall Ball Shots @ 20/14 
Then:
In teams of three, one player working at a time…
10x Heavy Goblet Squats + 5m-10m-15m Shuttle (no KB)
5 rounds each
Then:
Farmer’s Carry, AHAP + Dead Hang (with active shoulders)
60m/60s, 60m/45s, 60m/30s, 60m/15s
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
T-Spine Mobility
Then:
400m Jog
30x German Arm Swings
10/10 Arm Circles
5x Tables + 20s Shoulder Ext Stretch + 5x Tables
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider Stretch + Cossack Squat Combo + 15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo, climbing
2×5 Explosive Jump Squats
3×3 Strict Pull-ups
Then:
WORKOUT:
3×8 Floor Press, across
Then:
3×10 Weighted Dips, climbing
After each set, do 4-6x pull-ups at 4010 tempo
Then:
Cool down with rotator work

 

 

 

COMPETITIVE FITNESS/REGIONAL PREP
L.S.D.

7000m Row, slow and steady
Every minute do 5 hard pulls and try to bring heart rate down the rest of the minute. 
Then:
10-minutes of self-care

 

COACH’S COMMENTS
N/A

 

PHOTOS

Squat heavy every week.

Squat heavy every week.

Bob + 80# for a double.

Bob + 90# for a double.

 

 

VIDEO