6.11.16 Training Session (1), Methods and Madness Camp

 

GENERAL PREPARATION
MOVEMENT PREP:
400m Jog to the bench and back
Then:
30x German Arm Swings
10/10 Arm Circles
2×5 Band Tears
2×10 Dislocates
2×5 Tables + 20s Shoulder Extension Stretch
15m Lunge / Hip Hinge Combo + 15m Reverse Crab Walk
3×5 KBS/Goblet Squat Combo, climbing
2×5 Push-ups, Strict
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
German Body Comp Training:
A1 10-12x BB Cyclist Squats
A2 10-12x (each) One-Arm KB Rows (brace against box, body parallel to floor)
A3 45s Bent-Body Hollow
12 minute AMRAP
Then:
B1 10-12x Sumo Deadlifts 
B2 10-12x (each) Staggered-Stance One-Arm DB Strict Press
B3 8-10x Seated DB Zottman Curls @ 4010 tempo
12 minute AMRAP
Then:
10-minutes to sprints:
P1 60m Sprint (30m out, 30m back)
P2 Rest
Switch back and forth for 10 minutes. Start slow and speed up!
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Teaching the proper way to test an athlete's one rep max in the close-grip bench press.

Teaching the proper way to test an athlete’s one rep max in the close-grip bench press.

Powell Raises.

Powell Raises.

How good is your scalar mobility?

How good is your scapular mobility?