10.21.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
5 minutes of Row, Ski, AA Bike, alternating every 30s with another player
Then:
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Tuck-to-Straddle Stretch
2×5 Band Tears/Snatches
2x15m Lunge with backward reach + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Move the Mountain”
In teams of three complete 9 team rounds, alternating each round
Move five objects of varying weights one at a time from one end of the gym to the other
Rest while other players go
Then:
In same teams of three:
90-60-30
Cals on Rower +
Cals on Air Assault Bike +
Sandbag Thrusters (coach chooses load)
Then:
Cool Down

 

 

 

STRENGTH
MOVEMENT PREP:
5 minutes of Row, Ski, AA Bike, alternating every 30s with another player
Then:
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Tuck-to-Straddle Stretch
2×5 Band Tears/Snatches
2x15m Lunge with backward reach + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×10 DB Curl + Strict Press + Slow Lowering in Frontal Plane, climbing
Then:
3×5 Bench Press, across
Then:
3×10 Landmine Rows, AHAP (no shifting)
Then:
20x BB Grip Roll-ups + 10x BB Roll-outs
3 sets
Then:
Cool Down

 

 

 

COMPETITIVE FITNESS
Met Con:

50 min cap
For time, in teams of 2…
PART A.
“Buy In” 700m Run
10 Rounds- alternate each round:
5x Snatches 135/95
8x Burpee bar Hops
“Cash out” 700m Run
Then:
PART B.
“Buy In” 1000m Row
10 Rounds- alternate each round
8x Clean and Jerks 135/95
12x T2Bs
“Cash Out” 1000m Row
Then:
PART C.
“Buy In” 200 Dubs
10 Rounds- alternate each round
12x Thrusters 135/95
2 Rope Climbs 
“Cash Out” 200 Dubs
Then:
Fall Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

BB Roll-outs.

BB Roll-outs.

Which muscle does the Rack Hold work you ask?...The one between your ears.

Which muscle does the Rack Hold work you ask?…The one between your ears.

Balancing the ball requires perfect symmetry and positioning.

Balancing the ball requires perfect symmetry and positioning.

The Landmine Row is as much a stabilization exercise as a pulling exercise.

The Landmine Row is as much a stabilization exercise as a pulling exercise.