10.13.16 Training Sessions (2), Video

 

 

GENERAL FITNESS
MOVEMENT PREP:
800m Jog, nose-only
Then:
30x German Arm Swings
10/10x Arm Circles
10x Iron Cross + 10x Scorpion Kicks
2×5 Tables + 20s Rocks
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow 
15m Reverse Crab Walk, hips high
2×6 Cossack Squats (3 each)
3×10 H2H KBS, climbing
20x Hand-to-Shoulder Taps, right into 10x Push-up
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Aerobic Day”
3x500m Row/Ski @ easy pace, rest 60s between efforts
Then:
1x400m Row/Ski @ moderate pace, rest 60s
Then:
1x300m @ fast pace 
Then:
Rest fully
Set the C2 Rower or Ski Erg for 600m
Do a 200m ALL-OUT effort right into a 400m recovery pace
Rest 60s, repeat
Then:
Rest as little as possible and do a 60s Max Effort Row or Ski Erg (record this number)
Recover with a 300m walk
Then:
10-minute self-care / stretch
Try these two stretches:
1. Pigeon Stretch, PNF
2. T-Spine Mobilization Drills

 

 

 

STRENGTH
MOVEMENT PREP:
800m Jog, nose-only
Then:
30x German Arm Swings
10/10x Arm Circles
10x Iron Cross + 10x Scorpion Kicks
2×5 Tables + 20s Rocks
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow 
15m Reverse Crab Walk, hips high
2×6 Cossack Squats (3 each)
3×10 H2H KBS, climbing
20x Hand-to-Shoulder Taps, right into 10x Push-up
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
5x Double DB Bottoms-up press
10x Plate-Lat Row
Then:
Work up to a heavy set of 5 paused Bench Press (approx. a 5 rep max)
Then, with that weight:
3×6 TNG bench
Then:
3x 5 Super-Slow (3060) DB Row off bench (resisting any twisting)
Then:
TWY-OHS combo

 

 

COACH’S COMMENTS
N/A

 

 

VIDEO