11.8.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 400m
Then:
10x Balancing Leg Swings
10/10 Glute Bridges
5x Tables + 5x Rocks 
2×5 Band Tears / Snatches
2×10 Dislocates
3x Hip Mobility Series, each
3×5 KBS/Gobley Squat Combo, climbing
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Election Day 2016”
In teams of two, vote for one of the following:
Option 1: Team “Primal Triathlon.” 150 Calorie AA Bike + 2000m Row + 2.75 Mile Run
Option 2: “Prison Burpee Run.” Climb the ladder as high possible in 40 minutes starting with 1x Burpee + 200m Run. Alternate rungs of the ladder with your partner, BUT both must run each round.
Option 3: 2500m Ski + 1200m Sandbag Bear Hug Carry + 2500m Ski
45 minute time cap for each option.
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 400m
Then:
10x Balancing Leg Swings
10/10 Glute Bridges
5x Tables + 5x Rocks 
2×5 Band Tears / Snatches
2×10 Dislocates
3x Hip Mobility Series, each
3×5 KBS/Gobley Squat Combo, climbing
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
3×6 BTN Strict Press
Then:
Mini-BB Complex
Strict Press +
Front Squat + 
BTN Push Press
4 sets of 4 reps each, climbing
Then:
3x45s Banded Crucifix Hold
After each set do AMRAP Push-ups
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Burpee. Prison. Run.

Prison. Burpee. Run.

The 9:15 crew chipping away.

The 9:15 crew chipping away.

The Sandbag Bear Hug Carry was dreadful. I insisted the bag be heavy to amplify the "suck."

The Sandbag Bear Hug Carry was dreadful. I insisted the bag be heavy to amplify the “suck.”

Exhibit A.

Exhibit A.