8.25.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
20x Calf Raises
10x Balancing Leg Swings
10x Tuck to Straddle
10x Iron Cross Kicks
10x Tables + 20s Rocks
15m Lunge + 15m Tin Man Walk 
15m Bear Crawl + 15m Brad Jump
2×5 Burpees
2×5 Tuck Jumps
Then:
WORKOUT:
“Aerobic Day”
10 minute jog (5 minutes out, 5 minutes back).
Can be a combination of walk/jog. RPE (rating of perceived exertion) = 2-3
Then:
Pick a machine and stay on it the whole workout.
2×6:00 Row or AA Bike @ 4 RPE 
Rest 2:00 between sets
Then:
2×4:00 Row or AA Bike @ 6 RPE
Rest 1:00 between sets
Then:
3×2:00 Row or AA Bike @ 8 RPE
Rest :30 sec between sets
Then:
Self-Care (foam roll, stretch, etc.)

 

 

STRENGTH
MOVEMENT PREP:
20x Calf Raises
10x Balancing Leg Swings
10x Tuck to Straddle
10x Iron Cross Kicks
10x Tables + 20s Rocks
15m Lunge + 15m Tin Man Walk 
15m Bear Crawl + 15m Brad Jump
2×5 Burpees
2×5 Tuck Jumps
Then:
WORKOUT:
Shoulder and wrist prep for thrusters
Then:
5×3 Paused  (1 sec) BB Thrusters, climbing
Then:
5x Dips, climbing
After each set, do 6-10 Elevated-Foot Ring Rows
4 rounds
Then:
3xM.E. Hollows on Swiss ball

 

COACH’S COMMENTS
N/A

 

PHOTOS

Aerobic Day. That means either tackling some steady state aerobic conditioning, lactate threshold work, or any combination. It's a surprisingly popular day in the gym and I'm thrilled about it.

Aerobic Day. That means either tackling some steady state aerobic conditioning, lactate threshold work, or any combination of the two. It’s a surprisingly popular day in the gym and I’m thrilled about it.

The Back Squat...the king of all exercises.

The Back Squat…the king of all exercises.