7.12.16 Training Sessions (2)

 
GENERAL PREPARATION
MOVEMENT PREP:
Jog 300m
2x(15m Lunge + 15m Bear Crawl)
2×5 Tables + 5x Table Rocks
2×5 Band Snatches
2×5 Reverse Dislocates
3×5 KBS/Goblet Squat, climbing
2×5 Strict Push-up
2×5 Tuck Jump
Then:
MOBILITY:
T-Spine
Then:
WORKOUT: 
In teams of two…
“The Mountain Trilogy”
“BB Mountain” @ 115/85, @ 24/20″
5-10-15-10-5
Deadlift 
Front Squat 
Box Jump
P1 works, P2 rest
Each player does 5 Deadlifts, each does 5 Front Squats, each does 5 Box Jumps, etc.
Then:
“KB Mountain” @ 60/50#
5-10-15-20-15-10-5
Goblet Squat
RKBS
HRPush-ups
P1 works, P2 rest
Each player does 5 Goblet Squats, each does 5 RKBS, each does 5 Strict Push-ups, etc.
Then:
“Aerobic Mountain”
P1 runs 200m, P2 holds barbell in front rack position [each player must run once]
P1 runs 300m, P2 holds barbell in front rack position [each player must row once]
60x Lateral Burpees Hops over barbell, each player must do 30 reps [P1 works, P2 rests]
P1 runs 200m, P2 holds barbell in front rack position [each player must run once]
Time cap = 40 minutes
Then:
Cool Down
 
 
 
 
STRENGTH

MOVEMENT PREP:
Jog 300m
2x(15m Lunge + 15m Bear Crawl)
2×5 Tables + 5x Table Rocks
2×5 Band Snatches
2×5 Reverse Dislocates
3×5 KBS/Goblet Squat, climbing
2×5 Strict Push-up
2×5 Tuck Jump
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:

5-1 One-Arm KB Bottoms-up Press.

Then:

5×10 Strict Press, climbing

Then:
3×5 Chin-ups @ 4010 tempo
In between sets:
5 reps, each side Off-Bench One-Arm KB Chest Press, AHAP
Then:
3x(8-12) DB Seated External Rotation
Then:
3×10 Deadbug, time permitting
 
 
 
COACH’S COMMENTS
N/A
 
 
 
PHOTOS
Stick the landing and fully extend the hips.

Stick the landing and fully extend the hips.

The top of the "Aerobic Mountain" is 60x Team Burpee/Lateral Bar Hops. Naomi mid-flight.

The top of the “Aerobic Mountain” is 60x Team Burpee/Lateral Bar Hops. Naomi mid-flight.

During the 200m Sprint, P2 holds the BB in the Front Rack.

During the 200m Sprint, P2 holds the BB in the Front Rack. Kris watching…waiting…suffering under the weight of the bar as he tries to breathe. 

This one took me a couple hours to recover from.

This one took me a couple hours to recover from.