11.11.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
A few arm circles
10x Iron Cross + 10x Scorpion Kicks
10x Half Bridges + 2x10s Full Bridges
2×5 Band Tears 
2×10 Dislocates
15m Lunge + Spider Stretch
15m Tin Man Walk
15m Calf Walks
3×5 KBS/Goblet Squats, climbing
20x Hand-to-Shoulder Taps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
50x Prisoner Lunges + 
60m Heavy KB Farmer’s Carry, AHAP +
200m Sprint
15 minute AMRAP
Then:
In teams of three…
P1 20x Bulgarian Bag Halos, 10 each direction
P2 Ski or Row for the duration of P1’s turn
P3 Heavy Sandbag Hold for the duration of P1’s turn
Switch, continue until 2000m has been completed. 
Then:
Tabata Plank Rotation
4x (20s of switching from elbows to hands while in a plank + 10s “rest” in whatever position you find yourself in)
Rest 2:00, repeat once
Then:
Cool Down 

 

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
30x German Arm Swings
A few arm circles
10x Iron Cross + 10x Scorpion Kicks
10x Half Bridges + 2x10s Full Bridges
2×5 Band Tears 
2×10 Dislocates
15m Lunge + Spider Stretch
15m Tin Man Walk
15m Calf Walks
3×5 KBS/Goblet Squats, climbing
20x Hand-to-Shoulder Taps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Work up to a 3RM Double Overhand Axle Deadlift
Then, with that weight…
3xM.E. Variable-Grip Axle Deads
Then:
DB Complex
Set 1: 3 rounds of 6 reps each 
Set 2: 3 rounds of 4 reps each
Set 3: 4 rounds of 2 reps each
Biceps Curls +
Upright Row +
Bent-Over Row +
Thrusters +
Lateral Lunges +
Push-up / Renegade Row Combo
Then:
Tabata Plank Rotation
4x (20s of switching from elbows to hands while in a plank + 10s “rest” in whatever position you find yourself in)
Rest 2:00, repeat once
Then:
Cool Down 

 

 

COACH’S COMMENTS
N/A

 

PHOTOS

Breathing under the weight of the bell can be a challenge coming off the Ski Erg

Breathing under the weight of the bell can be a challenge coming off the Ski Erg.

Prisoner Lunges force an upright position and activates the back and postural muscles while you lunge.

Prisoner Lunges force an upright position and activates the back and postural muscles while you lunge.