7.27.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings
10x Hip Hinges
10x Glute Bridge Marches (keep hips parallel to floor when you lift leg)
2×5 Tables + 20s Tables 
2×5 Band Snatches or Band Tears
2×5 Dislocates
15m Lunge + Spider (hold for 3-5 secs)
15m Reverse Crab Crawl
3×5 Goblet Squat, climbing
2×5 Burpees
3×5 One-Arm KB Bottoms-up Press, climbing
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Mini-Circuit #1:
7x KB Headcutter @ 50/30 +
5x KB Headcutter @ 60/40 +
3x KB Headcutter @ 70/55 +
30s ALL-OUT Row/Ski/AA Bike +
60s Rest
4 sets
Rest fully
Then:
Mini-Circuit #2:
4x DB Man-Maker +
2x DB Man-Maker +
1x DB Man-Maker +
30s ALL-OUT Row/Ski/AA Bike +
60s Rest
4 sets
Rest fully
Then:
4x (20/10) Mountain Climber, “rest” in FLR 
Rest 2:00, repeat
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
10x Hip Hinges
10x Glute Bridge Marches (keep hips parallel to floor when you lift leg)
2×5 Tables + 20s Tables 
2×5 Band Snatches or Band Tears
2×5 Dislocates
15m Lunge + Spider (hold for 3-5 secs)
15m Reverse Crab Crawl
3×5 Goblet Squat, climbing
2×5 Burpees
3×5 One-Arm KB Bottoms-up Press, climbing
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
6x(1.5) Front Squats, climbing
Then:
4×8 BB Row 
6x RDL with the same load at the end of each set
Then:
4×20 BB Biceps Curl
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Go from lightest to heaviest. As fatigue accumulates technique MUST improve.

Go from lightest to heaviest. As fatigue accumulates technique MUST improve.

It's ALL-OUT. Treat it as such.

It’s ALL-OUT. Treat it as such.