8.2.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
10x Balancing Leg Swings
10x Hip Hinges
10x Glute Bridges
10x Tuck to Straddle Stretch
2×5 Tables + 20s Table Rock
2×5 Band Snatches or Band Tears
2×10 Dislocates
3×5 KBS/Goblet Squat Combo
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of three…
Set a clock for 42 minutes
Rotate stations every 6 minutes 
No transition time, just right into the next station
Record and total all reps and calories.
1. Ski Erg, switch every 20 pulls
2. Three-Player Rope Pull/Sprint Relay (90, 65)
3. Air Assault Bike, switch every 30s
4. DB Box Step-Overs, switch every 10 steps (55/35)
5. C2 Rower, switch every 20 pulls
6. Ball Slam/Burpees, one player rotates out every 5 reps
7. Three-Player Sandbag Shuttle Relay (80/60)
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
10x Balancing Leg Swings
10x Hip Hinges
10x Glute Bridges
10x Tuck to Straddle Stretch
2×5 Tables + 20s Table Rock
2×5 Band Snatches or Band Tears
2×10 Dislocates
3×5 KBS/Goblet Squat Combo
2×5 Burpees
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
4×3 Sumo Deadlifts, climbing
Then:
3×6 Sumo RDLS
Then:
Fat-Grip Dead Hang to failure
KB Rack Hold, AHAP x 30 sec
Do these back and forth for 10 minutes
Then:
Cool Down with Powell Raises 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Dead Hangs with the Fat Gripz will REALLY test your grip strength/endurance.

Dead Hangs with the Fat Gripz will REALLY test your grip strength/endurance.

Every time you drop from the bar do a 30 sec KR Rack Hold, which, if you do it right, is quite a demanding core/trunk exercise.

Every time you drop from the bar do a 30 sec KR Rack Hold, which, if you do it right, is quite a demanding core/trunk exercise.

The hand off.

The hand off.

The sleds at the end of the ropes were light enough to go pretty fast. So stay fast!

The sleds at the end of the ropes were light enough to go pretty fast. So stay fast!

The butterfly technique.

The butterfly technique.

Keith at the top of his Sumo Deadlift.

Keith at the top of his Sumo Deadlift.

The DB Box Step-ups are awkward, which is by design of course.

The DB Box Step-ups are awkward, which is by design of course.