8.11.16 Training Sessions (2)

 

GENERAL PREPARATION
MOVEMENT PREP:
10x Balancing Leg Swings
10x Single-Leg Glute Bridges
2×5 Tables + 20s Table Rocks
2×5 Band Dislocates
2×5 Dowel Dislocates
15m Lunge + Spider Stretch, hold for 3 sec
3×5 Goblet Squats, climbing
2×5 Strict Push-ups
3×3 One-Arm KB Bottoms-up Press
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
IWT

Phase I:
12x KB Thruster, AHAP +
1:00 HARD interval* (any machine) +
2:00 Rest
3 sets
Rest fully
Then:
Phase II:
12x KB Farmer’s Box Step-ups @ 20/17.5,” AHAP +
1:00 HARD interval* (any machine) +
2:00 Rest
3 sets
Rest fully
Then:
Phase III
5×5 Double KB Bottoms-up Squat, AHAP. 
Between sets do 10x Alternating Swiss Ball Stir-the-Pots, slow
3-4 sets
*Big Boy/Girl Standards for 1:00 Interval
Male / Female
Ski Erg – 270m / 230m
Row – 300m / 250m
Air Assault – 25 cals / 15 cals
Then:
Cool Down

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
10x Single-Leg Glute Bridges
2×5 Tables + 20s Table Rocks
2×5 Band Dislocates
2×5 Dowel Dislocates
15m Lunge + Spider Stretch, hold for 3 sec
3×5 Goblet Squats, climbing
2×5 Strict Push-ups
3×3 One-Arm KB Bottoms-up Press
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×2 Paused (10 sec) one inch off chest Bench Press
Keep it light
Then:
3×6 Bench Press, AHAP
After each set do 10x DB Arch Lat Rows, also light
Then, with a lighter load…
5 sec pause off-chest Bench Press for one rep, followed by AMRAP Bench Press (full range) to failure
Then:
2xAMRAP Heavy DB Rows
Then:
Cool Down with Rotator Cuff work

 

COACH’S COMMENTS
N/A

 

PHOTOS

Stir-the-Pot.

Stir-the-Pot.