11.18.16 Training Sessions (3)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 400m
Then:
10x Balancing Leg Swings
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Glute Bridges
5x Tables + 5x Rocks
2×5 Band Snatches/Tears
2×10 Dislocates
15m Lunge/Hip Hinge Stretch
2x15m Tin Man Walks
3×10 H2H KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of two, each player does each the following:
100m-200m-300m-400m-500m Row or Ski Erg +
Option 1: 70x Burpee/Pull-ups
Option 2: 150x Wall Ball
Option 3: 1-Mile Run, alternating every 400m
Option 4: 10 Alternating Rounds of Cindy (5x Pull-up + 10x Push-up + 15x Squat)
500m-400m-300m-200m-100m Row or Ski Erg
For time, 40 minute time cap
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 400m
Then:
10x Balancing Leg Swings
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Glute Bridges
5x Tables + 5x Rocks
2×5 Band Snatches/Tears
2×10 Dislocates
15m Lunge/Hip Hinge Stretch
2x15m Tin Man Walks
3×10 H2H KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Work up to a heavy triple on Sumo Deadlift (you shouldn’t be able to do 5 reps in a row)
Then:
5-Rep (1-1-1-1-1) Sumo Deadlift Clusters
Rest 15-20s between REPS
Rest plenty between sets
3 sets
Then:
40/30 Strict, Dead-Hang Pull-ups
Then:
Cool Down

 

 

 

 

COMPETITIVE FITNESS
50 minute time cap
4 rounds of…
3x Muscle-ups +
6x Full Snatch @ 135/95 +
6x C2B Pull-ups +
9x Clean and Jerks @ 135/95 +
9x T2B +
12x Deadlifts @ 135/95 +
12x HSPUs +
800-600-400-200 Runs
Then:
Cool Down

 
 
 
COACH’S COMMENTS
N/A
 
 
 
PHOTOS
Its Friday, and you know how we do it on Friday!

Its Friday, and you know how we do it on Friday!