7.1.16 Training Sessions (3)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 400m
30x German Arm Swings
10/10x Arm Circles
2×5 Tables, rock a couple times on the final rep
2×5 Band Tears
2×10 Dislocates
5/5 Hip Hinges
15m Lunge, slow + 15m Bear Crawl
Then, in succession…
5x Proper Push-up + 
10x Squat + 
5x Jump Squat 
4 rounds
Then:
MOBILITY:
T-Spine, extension/rotation
Then:
WORKOUT:
5:00 minute work stations of the following:
1.) 10x Push-up + 10x KBS @ 80/60#
2.) 5x Burpees + 5x Ball Slam @ 40/30#
3.) Row, for calories
4.) 10x Whip Smash + 3-5x Pull-ups
5.) 10x DB Push Press + 12x Bench Hops
6.) 20s Hard Ski Erg + 10s Rest
7.) 800m Run. Rest the remaining time. 
Rest only 1:00 between stations
Then:
Cool Down

 

 

 

STRENGTH
MOVEMENT PREP:
30x German Arm Swings
10/10x Arm Circles
2×5 Tables, rock a couple times on the final rep
2×5 Band Tears
2×10 Dislocates
5/5 Hip Hinges
15m Lunge, slow + 15m Bear Crawl
Then, in succession…
15x Squats + 
10x Jump Squats +
5x Tuck Jumps +
2-3x Pike Jumps +
1-2x Knee Jumps
2 sets
Then:
MOBILITY:
T-Spine, extension/rotation
Then:
WORKOUT:
4×4 Single-Leg Deadlifts, light
Then:
2×3 Dead-Stop Deadlifts, AHAP
Then:
3×6 Deficit Clean-Grip Deadlift. Obviously significantly lighter than before. Done standing on one of the flat rogue or eleiko plates
Then:
Cool Down with Swiss Ball Hamstring Curls

 

 

 

COMPETITIVE FITNESS
MOVEMENT PREP:
Banded Shoulder Stretches/ T-Spine mobility
2×10 Leg Swings- front to black and lateral
2×5 Band Tears
2×10 Dislocates
2×10 Glute Bridges
15m Lunge + Pistol
15m reverse crab
Then:
5 minutes to get everything ready for the met con.
Then:
WORKOUT:
Against a 45 min running clock:
For Time:
40x Wall Balls
20x Pull- Ups **
30x Wall Balls
15x Pull Ups
20x Wall Balls
10x Pull Ups
10x Wall Balls
5x Pull Ups
Elite level athletes do Chest-to-bars
Then:
At minute 15…
3 rounds:
2 Hill Sprints +
10x Thrusters 135/95  scaled option- 95/65
Then:
At minute 25…
21-15-9
Lateral Burpee/Bar Hops +
Shoulder-to-Overheads (push press, jerk… whatever), same bar as before
In the remaining time of 45 minutes AMRAP, M.E. Rope Climbs to Muscle-ups
Then:
Fall Down

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Happy Friday!

Happy Friday!