12.2.16 Training Sessions (1)

 

GENERAL FITNESS
MOVEMENT PREP:
Around-the-World Planks, 3-5 breathes each position
10x Iron Cross Kicks + 10x Scorpion Kicks
3x Down-up-Dogs
10x Half-Bridges + 2x (5-10s) Full Bridge “play”
2×5 Band Tears/Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Spinning Bear Crawl, once right, one left
3×5 KBS/Goblet Squat Combo, climbing
2×5 STRICT Burpees
Then :
MOBILITY:
T-Spine Rolling
Then:
WORKOUT
20x DB Floor Press, AHAP +
20x Sledgehammer Strikes +
M.E. Hollow Hold (scale as needed)
Rest 2:00, 4 sets
Then:
Against a 10-minute clock…
The magic number is 100
Swing a 60/45# KBS until failure
If you get to 100 you’re done. If you fall short make up the difference with Burpees
Rest 5:00
Against another 10-minute clock…
The magic number is 100
Wall Ball @ 20/14
If you get to 100 you’re done. If you fall short make up the difference with Calories on any machine
Then:
Self Care:
Foam Roll Hips, 5-8 minutes

 

COACH’S COMMENTS
N/A

 

PHOTOS

The low back should remain flat on the floor. If you can't flatten the low back choose an easier version. Lift the scapula and tighten the quads. It's not as easy as it appears.

The low back should remain flat on the floor. If you can’t flatten the low back choose an easier version. Lift the scapula and tighten the quads. It’s not as easy as it appears.