9.14.16 Training Sessions (1)

 

GENERAL FITNESS
MOVEMENT PREP:
30x German Arm Swings
10/10 Big Arm Circles
2×5 Tables + 20s Rocks
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Reverse Crab Walk
3×10 H2H KBS, climbing (to chest level)
3×10 DB Arnold Presses, light and across
20x Hand-to-Shoulder Taps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Handstand Practice – 10 minutes
Options:
1. 30s Toes-n-Nose Handstand Hold on wall
2. 20x Wall Runs (aka Shoulder Taps)
3. 20-40s Frog Stand
4. 20-40s Headstand or Forearm Stand
4 sets 
Rest while partner goes
Then:
45/15 Circuit
45s Work + 15s Transition
Air Assault Bike 
Heavy H2H KBS (to chest level)
“Jumping” Ski Erg
Whip Smash, explosive singles
Ball Slam / Lateral Hop (two foot jump over line)
Dead Hang, every 10s do a strict pull-up
Rest
Until class ends
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Hand to Hand Swings

Hand to Hand Swings

I specified the athlete had to jump each pull.

I specified the athlete had to jump each pull.

Katie smashing the whip.

Katie smashing the whip. Great intensity.