7.19.16 Training Sessions (2)

 
GENERAL PREPARATION
MOVEMENT PREP:
30x German Arm Swings
2×5 Band Snatches
2×5 Dislocates
2×5 Tables + 5x Table Rocks
15m Lunge + Hip Hinge 
15m Reverse Crab Walk
3×8 KB RDL, go for the hamstring stretch
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of two…
“Row/Ski/Ride to Hell and Back”
500m-400m-300m-200m-100m Row or Ski Erg (each) +
100x Deadlifts @ 155/115, partition as you see fit +
100x Burpee/Lateral Bar Hops, partition as you see fit +
100m-200m-300m-400m-500m Row or Ski Erg (each) 
For time, 40 minute time cap
Then:
Fall Down

 
 
STRENGTH

MOVEMENT PREP:
30x German Arm Swings
2×5 Band Snatches
2×5 Dislocates
2×5 Tables + 5x Table Rocks
15m Lunge + Hip Hinge 
15m Reverse Crab Walk
3×8 KB RDL, go for the hamstring stretch
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:

Find a 10RM Back Squat
Then, with that weight…
3×6 Back Squats
Then:
3×5 (each side) Single-Leg Deadlift
After each set to AMRAP BB Rows
Then:
3×6 Medicine Ball Rollouts

 
 
COACH’S COMMENTS
N/A
 
PHOTOS
My little guys showing face at the 12:15pm group today.

My little guys showing face at the 12:15pm group today.

Must be a two-footed jump.

Must be a two-footed jump.

Get it Tissa.

Get it Tissa.

The Air Assault such the life out of your legs and pushes your heart our of your chest.

The Air Assault sucks the life out of your legs and pushes your heart our of your chest.

Welcome back Randy.

Welcome back Randy.