9.27.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
10x Balancing Leg Swings
10x Hip Hinges
2×5 Tables + 20s Rocks
2×5 Band Snatches / Band Tears
2×10 Dislocates
Hip Mobility Series, 3 reps each side:
Spider + Spinal Twist + Cossack Squat
Then:
3×10 H2H KBS, climbing
2×5 Burpees 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of two…
1000m Row/Ski or 60/45 Calorie AA Bike +
40x BB Thrusters, athletes choose load +
40x Burpee/Bar Hops +
80x KBS, athletes choose load
750m Row/Ski or 45/30 Calorie AA Bike +
30x BB Thrusters +
30x Burpee/Bar Hops +
60x KBS +
500m Row/Ski or 30/20 Calorie AA Bike +
20x BB Thrusters +
20x Burpee/Bar Hops
40x KBS +
250m Row/Ski or 15/10 Calorie AA Bike +
10x BB Thrusters +
10x Burpee/Bar Hops +
30x KBS 
35 minute AMRAP
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
10x Balancing Leg Swings
10x Hip Hinges
2×5 Tables + 20s Rocks
2×5 Band Snatches / Band Tears
2×10 Dislocates
Hip Mobility Series, 3 reps each side:
Spider + Spinal Twist + Cossack Squat
Then:
3×10 H2H KBS, climbing
2×5 Burpees 
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Sumo Deadlift Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Build to a heavy single
Rest as needed between sets
Then:
5×5 One-Arm KB Deadbug Presses, climbing
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

A tale of two faces. One relaxed, the other far from it.

Ready. Set...

Create tension in the set up.

Bring the hips through by squeezing the glutes.

Bring the hips through by squeezing the glutes.

Slater getting after it.

Slater getting after it.