6.16.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
100x Jumping Jacks
10x Balancing Leg Swings
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge + 15m Bear Crawl
30m Calf Walk, pause for 3 sec on toes
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of two…
5m Sprint up and back + 10m Sprint up and back + 15m Sprint up only + 5x Burpees + 15m Bear Crawl back
Tag you partner
10 minute AMRAP
Then: 
15m KB “Curtis Ps”
Curtis P = 2x KB Farmer’s Lunge + Hang Clean + Push Press/Jerk
4 sets, climbing
Then:
3x Reverse Burpees +
15s Bent-Arm Hang or 30s Dead Hang Hollow from Pull-up Bar
7 minute AMRAP
Then:
3×10 Hamstring Curls on Swiss Ball.

 

 

STRENGTH
MOVEMENT PREP:
100x Jumping Jacks
10x Balancing Leg Swings
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge + 15m Bear Crawl
30m Calf Walk, pause for 3 sec on toes
3×5 KBS/Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×3 Bench Press, AHAP. Short pause on chest (1 sec)
Then, with roughly 20% more weight:
2×15 sec Heavy bench supports
Then:
3×8 DB Row Off-bench, climbing
Then:
Cool down with rotator work 

 

 

COMPETITIVE FITNESS
L.S.D.

Run to Devil’s Millhopper. Do 7 Stairs (all the way down and back up again = 1 stair). Run back to the gym. 
Slow and steady.
Then:
10-minutes of self-care

 

COACH’S COMMENTS
N/A

 

PHOTOS
N/A