7.5.15 Training Sessions (2)

 

GENERAL PREPARATION
MOVEMENT PREP:
300m Jog
Then:
10x Balancing Leg Swings
30x German Arm Swings
Arm Circles 
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge/Hip Hinge + 15m Reverse Crab Walk
15m Calf Walk + 15m Broad Jump
3×10 KBS, climbing
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine, various
Then:
WORKOUT:
10 minute AMRAP #1
P1 15m KB Shuffle @ 40/30 + 15m “Heartbeat” Carry (same KB)
P2 Wall Sit for the duration of Shuffle and Carry
P3 Rest
Rest fully
Then:
10 minute AMRAP #2
2500m/2200m Ski-Erg Team Relay, switch every 20 pulls.
Once the distance is complete do M.E. Team Wall Ball @ 20/14. 
Only one player works at a time. 
Rest fully
Then:
10-minute AMRAP #3
P1 Move four DBs of various weights (one at a time) from one end of the gym to the other
P2 Dead Hang for the duration of DB shuttle. If you drop before P1 finishes do 15x Push-ups during “rest.” Also, if you’re good at pull-ups do one rep every time P1 picks up a DB.  
P3 Rest
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
300m Jog
Then:
10x Balancing Leg Swings
30x German Arm Swings
Arm Circles
2×5 Band Tears
2×10 Dislocates
5x Tables + 5x Table Rocks
15m Lunge + 15m Reverse Crab Walk
15m Calf Walk + 15m Broad Jump
3×10 KBS, climbing
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine, various
Then:
WORKOUT:
10-1 Sump Deadlift Strength Ladder
Then:
Cool Down with plank challenge. 

 

 

COACH’S COMMENTS
I updated the Athlete Gallery Page. There is still much work to be done. Stay tuned. 

 

PHOTOS

Lead yourself.

Lead yourself.