6.9.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
400m Jog to bench and back
Then:
10x Balancing Leg Swings
2×5 Band Tears
2×10 Dislocates
2×5 Tables or Shoulder Bridges 
15m Lunge + Hip Hinge + 15m Reverse Crab Walk
15m Bear Crawl + 15m Calf Walk (hold for 3 sec)
3×5 Goblet Squats, climbing
2×5 Push-ups 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
8-minutes to establish a 2:00 Cumulative L-Sit
Then:
400m Run (to the bench and back) +
5 rounds of 5x Strict Pull-up + 10x HR Push-up + 20x Perfect AirSquats
400m Run +
3 rounds of 5x Strict Pull-ups + 10x HR Push-ups + 20x Perfect Squats 
400m Run  +
2 rounds of 5x Strict Pull-up + 10x HR Push-up + 20x Perfect Squats 
30 minute time cap
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
400m Jog to bench and back
Then:
10x Balancing Leg Swings
2×5 Band Tears
2×10 Dislocates
2×5 Tables or Shoulder Bridges 
15m Lunge + Hip Hinge + 15m Reverse Crab Walk
15m Bear Crawl + 15m Calf Walk (hold for 3 sec)
3×5 Goblet Squats, climbing
2×5 Push-ups 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Warm up with a BB complex:
Deadlifts +
Bent over row +
Front Squat +
Strict press
Then:
Set 1: 5 reps @ 45/35
Set 2: 5 reps @ 75/55
Set 3: 3 reps @ 95/70
Then:
4×4 Front squats AHAP
Then:
3×10 KB front rack step ups, climbing
Then:
Cool down with core work.

 

 

COMPETITIVE FITNESS/REGIONAL PREP
L.S.D.
500m Ski +
500m Row +
400m Ski +
400m Row +
300m Ski +
300m Row +
200m Ski +
200m Row +
100m Ski +
100m Row
Keep heart rate under 75% MHR
Then:
10-minutes of self-care

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A