9.29.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
10x Balancing Leg Swings
20x Calf Raises 
10x Hip Hinges
2×5 Tables + 20s Rock
10x Iron Cross Kicks + 10x Scorpion Kicks
2×10 Half Bridges
Play with Full Bridges. Can you do it!!!
3x Hip Series, each
15m Inchworm Hollow, 3 sec hold
15m Reverse Crab Walk
3×10 H2H KBS, climbing
2×5 Burpees
Then:
MOBILITY:
Bretzel Stretch, 2x30s each
Then:
WORKOUT:
“Aerobic Day”
10x Box Breathes
Then:
1/2 mile, nose-only
Then:
Against a 40:00 clock
0:00 – 5:00          500m Row/Ski or 30/20 AA Bike + 400m Run
5:00 – 10:00        300m Sandbag Ruck (to recover)
15:00 – 20:00      500m Row/Ski or 30/20 AA Bike + 400m Run
20:00 – 25:00     300m Sandbag Ruck 
25:00 – 30:00     500m Row/Ski or 30/20 AA Bike + 400m Run
30:00 – 35:00     300m Sandbag Ruck 
35:00 – 40:00     500m Row/Ski or 30/20 AA Bike + 400m Run
Then:
Cool Down with Self-Care

 

 

 

STRENGTH
MOVEMENT PREP:
10x Balancing Leg Swings
20x Calf Raises 
10x Hip Hinges
2×5 Tables + 20s Rock
10x Iron Cross Kicks + 10x Scorpion Kicks
2×10 Half Bridges
Play with Full Bridges. Can you do it!!!
3x Hip Series, each
15m Inchworm Hollow, 3 sec hold
15m Reverse Crab Walk
3×10 H2H KBS, climbing
2×5 Burpees
Then:
MOBILITY:
Bretzel Stretch, 2x30s each
Then:
WORKOUT:

3×10 DB Cuban Presses, light
Then:
4×8 Seated BTN BB Strict Press
Then:
A1 6-8x Chin-up 
A2 6-8x Straight Bar Curl 
A3 6-8x Chin-up
Rest fully, 3 sets
Then:
B1 6-8x Close-Grip Bench Press 
B2 6-8x Seated DB French Press (go for the stretch) 
B3 4-6x Cl0se-Grip Bench Press
Rest fully, 3 sets
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Aerobic day isn't glamorous or fun. But it's necessary.

Aerobic day isn’t glamorous or fun. But it’s necessary.