8.4.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
30x German Arm Swings
10/10 Single Leg Glute Bridges
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Spider Stretch, hold for 3-5 sec each
3×5 Goblet Squats, climbing
2×5 Tuck Jumps
3×3 KB Windmills
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
30s “Hard” Effort on C2 Rower + 90 Rest
During “rest” do 2x KB TGU, one each side AHAP
6 rounds (12 minutes)
Rest a bit
Then:
30s “Hard” Effort on Air Assault Bike + 90s Rest
During “rest” do 7x Burpee/Box Jumps
6 rounds (12 minutes)
Rest a bit
Then:
30s “Hard” Effort on Ski Erg + 90s Rest
During “rest” do 10x Goblet Reverse Lunges 
6 rounds (12 minutes)
Rest a bit
Then:
Cool Down with 3×1:00 Box Arch Holds

 

STRENGTH
MOVEMENT PREP:
30x German Arm Swings
10/10 Single Leg Glute Bridges
2×5 Tables + 20s Table Rocks
2×5 Band Snatches
2×10 Dislocates
15m Lunge + Spider Stretch, hold for 3-5 sec each
3×5 Goblet Squats, climbing
2×5 Tuck Jumps
3×3 KB Windmills
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×15-20 Poliquin Step-ups, each leg
Then:
3×1 Paused (5 sec) Back Squats, climbing to first set weight for 5×6 below
This is to “understand” where the bottom is
Then:
5×6 Back Squat, climbing (final two sets should SUCK)
Then;
3×12 KB Front-Rack Cyclist Squats
Then:
Cool down with Swiss Ball Deadbugs (holding ball between knees and arms)

 

COACH’S COMMENTS
N/A

 

VIDEOS
Here is a video demonstrating a set of three Front Squats starting from the bottom pins. This forces one to move the weight without the advantage of the stretch shortening cycle; that is the transition from eccentric to concentric and the associated neurological / tendonous rebound is provides.