12.7.16 Training Sessions (1)

 

 

GENERAL FITNESS
Warm-up:
400m Jog, easy pace
Then:
10x Balancing Leg Swings
5/5 Quad and Reach Stretch
10x Iron Cross Kicks
10x Scorpion Kicks
2×5 Tables
10x Half-Bridges + 2x Full Bridges
15m Lunge + Spider Stretch
15m Broad Jump
5x 4-Pt. Squats
3×10 Goblet Squats, climbing
2×10 Split Jumps
Then:
Mobility:
T-Spine
Then:
Conditioning
“MF Leg Day”
EMOM x 10
5-7x KB Headcutter, athlete chooses load
Then:
Divide the group into teams of 3-4. 
P1 12x Whipsmash, explosive singles
P2 4x Heavy Medicine Ball Tosses over 8″ Pull-up Bar. It should be challenging to get the ball over the bar.
P3 20x Split Jumps
P4 Rest
Rotate through for 15′ AMRAP
Then:
15m Farmer Lunge, AHAP +
15m Bear Crawl +
15m Burpee/Broad Jump, back to KB/DB
2-4 sets, depending on time. 
Then:
Recovery:
Couch Stretch, 2x(30-40s) each

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS   

Pick a ball that is challenging and use your whole body to get it over the 8′ bar.

Naomi in action.

A little isolation work never hurt anyone.

Crack the whip.

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