11.10.16 Training Sessions (1)

 

GENERAL FITNESS
MOVEMENT PREP:
800m Jog, nose-only
Then:
5-8 minute locomotor warm-up with Coach
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“CV Primer”
EMOM x 10
15m Burpee/Broad Jump
If you’re exceptionally fast hold DBs
Then:
Alternating E2MOM x 16
Minute 0: 300m Run (around bank)
Minute 2:  20/16 Cal Row, 16/12 Cal Bike, or 12/8 Cal Ski Erg (stay on the same machine)
Rest fully
Then:
On a different machine perform a 3:00 interval at a moderate pace
During 3:00 perform 3x30s fast-paced surges 
Rest 3:00, repeat for 3 sets (stay on same machine)
Then:
Bent-Body Hollow + FLR, time permitting
10/50, 20/40, 30/30, 40/20, 50/10
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

A coach is a mentor; someone to lift you up when you're down, bring you back down to earth when you get too high, and someone you can trust has your best interest at heart, They lead by example and take responsibility for their actions. Moreover, they understand that is a battleground for instilling important life principles and that there is no victory greater than giving everything you have to the task at hand. The outcome is irrelevant.

A coach is a mentor; someone to lift you up when you’re down and to bring you back down to earth when you get too high. A coach is someone you can trust has your best interests at heart. They lead by example and take responsibility for their actions. Moreover, they understand that  competition is a medium for instilling important life lessons and that there is no greater victory than giving everything you have to the task at hand, no matter the outcome. Winning is a combination of all these endeavors and a good coach is simply the navigator, teaching an athlete or person to express their special gifts and to embrace the process, above all. The journey is the destination.