7.28.16 Training Sessions (2)

 

GENERAL FITNESS
Take a few moments to determine teams and choose exercises/order. 
Then:
WORKOUT:
“Team Triathlon” (2 males, 2 females if possible). 
Choose three exercises and put them in any order you wish. One must be a run. 
All Rowing, Biking, and/or Skiing can be partitioned as you see fit. The run should be performed together. 
Options:
5000m Row
4000m Ski 
300 Calorie Row
1.5 Mile Run (5 laps around Mag Parke)*
If you run first or second the next movement cannot be started until the final person has finished the run. 
If you end with the run time stops when the final person completes the run. 
For time.
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
T-Spine Mobility
Then:
30x German Arm Swings
10/10 Arm Circle
2×5 Band Snatches or Band Tears
2×5 Dislocates
2×5 Tables + 20s Table Rock
2×5 Push-ups
3×5 KB Bottoms-up Press, climbing
3×3 Strict Pull-ups
Then:
WORKOUT:
3×5 Strict Press, climbing
Then:
5-1 Push Press Mini-Strength Ladder, starting with Strict Press weight
Then:
3xAMRAP L-Pull-up
Then:
100x BB Grip Roll-ups. Every time you stop do 15x Push-ups
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

I think that about sums it up for today.

I think that about sums it up for today.