10.20.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP
800m Nose-Only run
Then:
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10x Glute Bridges
5x Tables + 5x Rocks
2×5 Band Tears/Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, slow
2x15m Tin Man Walks
2×5 OHS with hands OH
3×10 KBS, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT
“Coach Chris’ CV Primer”
60s of M.E. (3x Burpees + 30m Sprint) + 60s Rest
60s of M.E. (3x Burpees + 30m Sprint) + 45s Rest
60s of M.E. (3x Burpees + 30m Sprint) + 30s Rest
60s of M.E. (3x Burpees + 30m Sprint) +15s Rest
60s of M.E. (3x Burpees + 30m Sprint)
Try to maintain consistent output despite declining rest
Then:
12x BB Hang Power Clean and Press/Jerk +
1:00 HARD Interval (any machine) +
2:00 Rest
3 sets
Rest fully
Then:
400m Run +
30x Double KB Front Squats (athlete chooses load) +
400m Run
Then:
10-minutes of self-care

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The KB Windmill is one of my favorite exercises for 'showing' clients they have an imbalance. If one side is locked up, they'll feel it almost immediately and I can clearly see it as well.

The KB Windmill is one of my favorite exercises to ‘show’ clients they have an imbalance. If one side is locked up, they’ll feel it almost immediately and I can clearly see it as well. Remember…every exercise is a test.