7.26.16 Training Sessions (2)

 

GENERAL PREPARATION
MOVEMENT PREP:
10x Balancing Leg Swings
10x Hip Hinges
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×5 Dislocates 
2x(15m Lunge + 15m Bear Crawl)
3×10 KBS, climbing
2×5 Strict Push-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of three…
2500m Row/Ski Erg or 175/145 Calories on AA Bike +
120x Farmer Bar Deads or Heavy KB Deadlifts +
175x HR Push-ups (P1 works, P2 Holds Farmer Bars in Dead Hang position)
200x In-Sync Walking Lunges (Hold one KB as a team @ 45/35). Switch partners every 20 reps.
2500m Row/Ski Erg or 175/145 Calories on AA Bike 
For time, 37 minute time cap
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
10x Hip Hinges
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×5 Dislocates 
2x(15m Lunge + 15m Bear Crawl)
3×10 KBS, climbing
2×5 Strict Push-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3-5x Bench Press, across +
4-6x Chin-up
3 sets
Then:
2xAMRAP Close-Grip Bench Press
Then:
3×20 BB Triceps Extensions
Then:
2xM.E. Hollow Holds on floor

 

COACH’S COMMENTS
N/A

 

PHOTOS

Make sure to fully lock the hips out at the top.

Make sure to fully lock the hips out at the top.

One player does push-ups. The other holds the Farmer Bars. The Farmer Bars are heavy and awkward, which is exactly why i like them.

One player does push-ups. The other holds the Farmer Bars. The Farmer Bars are heavy and awkward, which is exactly why i like them.

In sync. Lunge with the same leg and ensure the back knee makes clear contact with the floor each rep.

In sync. Lunge with the same leg and ensure the back knee makes clear contact with the floor each rep.