10.22.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
T-Spine
10x Iron Cross Kicks + 10x Scorpion Kicks
5x Tables + 5x Rocks
2×5 Band Tears/Snatches
2×10 Dislocates
5/5 Hip Hinge Stretch, in place
2x (15m Lunge + 15m Crab Walk + 15m Lunge + 15m Duck Walk)
3×5 KBS/Goblet Squat Combo, climbing
2×5 Push-ups
20x Hand-to-Shoulder Taps
3×3 Strict Pull-ups
Then:
WORKOUT:
40-34-28-22-16-10-4 Explosive Step-up Hops + 30s Dead Hang from Pull-up Bar
Then:
1-10 Russian KBS “Breathing Ladder.” Hold KB throughout. Males @ 50-60. Females @ 30-45
1x KBS + 1x Breath holding KB in dead hang position
2x KBS + 2x Breathes holding KB in dead hang position
3x KBS + 3x Breathes holding KB in dead hang position, etc.
Finish with 10x KBS after 9x Breathes. 
The goal is actually to extend the ladder as long as possible. Big long breathes between KBS. 
Then:
5×5 One-Arm Deadbug KB Presses on bench, AHAP
Then:
M.E. Seated Hammer Curls +
M.E. DB Triceps Extensions +
60s rest
3 sets
Then:
Cool Down

 

 

 

STRONGFIT
Mobility:
OHS “Warm-up”
3x OHS + 3x Steps holding BB OH x 12m
3 sets, light
Then:
Barbell Conditioning:
With a partner:
60 rounds of Axle Curtis Ps (Hang Power Clean + Lunge Right + Lunge Left + Push Jerk), AHAP
Switch players every 5 reps
Then:
Odd Object Strength:
Stone Complex:
3x Laps (drop each time) +
2x Lifts to Chest (full extend hips and return to lap) +
1x Zercher Squat +
1x Shoulder (from lap)
2-3 heavy sets
Then:
Odd Object Conditioning:
250m Sprint + 
5x Stones-to-Shoulder +
250m Sprint
Rest while other players go
3 rounds, each for time
Then:
6×40′ Prowler Push
Add weight each set
Rest as needed
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Awesome people = awesome camp.

Awesome people = awesome camp.