6.23.16 Training Sessions (2)

 

GENERAL PREPARATION
MOVEMENT PREP:
30x German Arm Swings
10/10 Big Arm Circles
10x Balancing Leg Swings
5x Tables + 5x Table Rocks
15m Lunge + Hip Hinge Stretch
15m Reverse Crab Walk
3×10 KBS, climbing
2×5 Jump Squats
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
I.W.T.
Phase I
12x Double KBS (two bells), AHAP +
1:00 HARD Interval +
90s Rest
3 sets
Rets fully
Then:
Phase II
12x Double KB Front Squat, AHAP +
1:00 HARD Interval +
90s Rest
3 sets
Rest fully
Then:
Phase III
Carry something Heavy for 7:00 minutes
Choices include:
Heavy DB with Fat-Gripz
Heavy KBs
Keg
Sandbag, bear hugged
Every time you drop do 5x Burpees on the spot
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
30x German Arm Swings
10/10 Big Arm Circles
10x Balancing Leg Swings
5x Tables + 5x Table Rocks
15m Lunge + Hip Hinge Stretch
15m Reverse Crab Walk
3×10 KBS, climbing
2×5 Jump Squats
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
5×6 Sumo Deadlift (TnG), climbing
Then:
3×12 (6 each) DB Stationary Lunge
Then:
4×8 DB Row, off bench
Then:
Cool Down

 

 

 

COMPETITIVE FITNESS
L.S.D.
3 rounds for total time
Rest for same amount time required to complete previous rowing interval
Row 250m
Rest
Row 500m
Rest
Row 700m
Rest
Then:
10-minutes of self-care

 

COACH’S COMMENTS
N/A

 

PHOTOS

There are no magic bullets. Hard work wins every time.

There are no magic bullets. Hard work wins every time.