12.6.16 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
400m Jog, sprint the final stretch
Then:
Around-the-World Planks, 3-5 breathes per position
10x Balancing Leg Swings
5/5 Quad Stretch Reach
10x Iron Cross Kicks 
10x Scorpion Kicks
2×5 Tables 
10x Half-Bridges + 2x (5-10s) Full Bridges
Hip Mobility Series, 3 each (Lunge + Spider + Twist + Cossack)
3×10 KBS, climbing
2×5 Burpees
Then:
Mobility:
T-Spine
Then:
Conditioning:
In teams of two…
12′ AMRAP
12x Alternating DB Snatches, AHAP +
3x Wall Walks
Alternating rounds
Then:
12′ Ski Erg Relay
First 4 mins switch every 20 pulls
Second 4 mins switch every 15 pulls
Third 4 mins switch every 10 pulls, SEATED (see photos)
Then:
12′ AMRAP
200m/150m Row +
10x Burpees-over-the-Erg
Alternating rounds 
Then:
Recovery / Self Care:
400m slow walk 

 

 

 

STRENGTH|
Warm-up:
400m Jog, sprint the final stretch
Then:
Around-the-World Planks, 3-5 breathes per position
10x Balancing Leg Swings
5/5 Quad Stretch Reach
10x Iron Cross Kicks 
10x Scorpion Kicks
2×5 Tables 
10x Half-Bridges + 2x (5-10s) Full Bridges
Hip Mobility Series, 3 each (Lunge + Spider + Twist + Cossack)
3×10 KBS, climbing
2×5 Burpees
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
6×3 Front or OHS, climbing
Then:
4×6 Reverse Front Rack Lunge (each leg) + Push Press Combo
Then:
8x BB RDL +
12x DB Cyclist Squats
Rest as needed
3 sets
Then:
Cool Down

COACH’S COMMENTS
N/A

 

 

PHOTOS

Float the DB overhead. It's not an arm exercise. It's a hip exercise.

Float the DB overhead. It’s not an arm exercise. It’s a hip exercise.

The added width and height of the erg make the hop slightly more difficult than jumping over a barbell.

The added width and height of the erg make the hop slightly more difficult than jumping over a barbell.

Liz walking back into the wall during her Wall Walks.

Liz walking back into the wall during her Wall Walks.

Seated, arms-only. There is no efficient way to do it. R.I.P Triceps.

Seated, arms-only. There is no efficient way to do it. R.I.P Triceps.

A speedy transition saves time.

A speedy transition saves time.