7.14.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
2×5 Band Tears
2×10 Dislocates
2×5 Tables + 5x Table Rocks
30m Calf Walk 
2x (15m Lunge + 15m Skipping)
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of three…
Each player does each movement before switching
500m Ski Erg + 500m Row + 5x (100m Sprints) 
Once all players have completed each…
400m Ski Erg + 400m Row + 4x (100m Sprints) 
Once all players have completed each…
300m Ski Erg + 300m Row + 3x (100m Sprints) 
Once all players have completed each…
200m Ski Erg + 200m Row + 2x (100m Sprints) 
Once all players have completed each…
100m Ski Erg + 100m Row + 1x100m Sprint
All for time
50 minute time cap

 

 

STRENGTH
Warm-up with…
3 sets of push-ups variations:
Set 1: 10 standard push-ups
Set 2: 12 diamond push-ups
Set 3: 15 clapping push-ups
Then:
5×6 Bench Press, climbing. Pause first rep  2 seconds on chest
In between sets, do 8-12 ring rows (elevated feet if possible)
Then:
10 minute Z-Press Challenge (Potential RIP to Big Z, may be retiring)
6 reps every 30s for 10 minutes
Then:
Cool down with Core and External Rotation

 

COACH’S COMMENTS
N/A

 

PHOTOS
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