6.24.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 400m
Then:
2x15m Lunge + 15m Calf Walk
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
2×5 Burpees
2x20s Handstand Holds, against wall
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Prison Run,” variant
20-1 Ladder…
20-16 KBS @ 60/45 + 200m Sprint between each rung
15-11 Burpees + 200m Sprint between each rung
10-6 Calories (any machine) + 200m Sprint between each rung
5-1 Wall Walks + 200m Sprint between each rung
All for time
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 400m
Then:
2x15m Lunge + 15m Calf Walk
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
2×5 Burpees
2x20s Handstand Holds, against wall
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
4×6 Bench Press, 2 sec pause hovering just above chest
Then:
4×5 Penally Rows 
Between each set do 10x Diamond Push-ups
Then:
“Prison Arm Workout”
30s of partner-resisted pronated-grip curls +
30s of wrist extension rolls +
30s of wrist flexion rolls
Switch partners, 2-3 sets
Then:
Cool Down

 

 

 

COMPETITIVE FITNESS
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge + Spider Stretch 
15m Reverse Crab Walk
3×5 KBS/Goblet Squat Combo, climbing
2×5 Jump Squat, explosive
3x (3x Strict TTB + 10x Bar Taps)
Then:
A few light sets of Front Squats
Then:
2 attempts to establish a 10RM Front Squat
Then:
Take a few minutes to establish Power Clean and Jerk loads
Then:
EMOM x 8
2x Power Clean, AHAP
1x Split Jerk
Then:
8 alternating rounds with a partner (4 each)
21x Wall Ball @ 20/14 + 
15 Calories (any machine) +
9x TTB
When player finishes calories the other player may start Wall Ball
10 team rounds
Then:
Finisher: 200′ Prowler Sprint, non-stop 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Today's madness. It came together well and was a nice challenge for everyone.

Today’s madness. It came together well and was a nice challenge for everyone.

Prepping those Wall Walks.

Prepping those Wall Walks.

Lelia on her way up the wall.

Lelia on her way up the wall.