12.10.16 Training Sessions (1)

 

GENERAL FITNESS
Warm-up:
400m Jog
Then:
30x German Arm Swings
10/10 Arm Circles
5/5 Quad Stretch and Reach
10x Iron Cross Kicks
10x Scorpion Kicks
2×5 Tables
2×5 Band Tears / Snatches
2×10 Dislocates
15m Lunge + 15m Calf Walk 
15m Lunge + 15m Tin Man Walk
2×5 Push-up
2×3 Strict Pull-up
Then:
Mobility:
T-Spine
Then:
Conditioning:
In teams of two…
18′ AMRAP
Each player does a one-minute all-out effort on any machine (one player working at a time)
Each player does a 200m Sprint (one player working at a time)
Each player does a one-minute all-out effort on any machine (one player working at a time)
Each player does a 200m Sprint (one player working at a time)
Each player does a one-minute all-out effort on any machine (one player working at a time)
Each player does a 200m Sprint (one player working at a time), etc.
Record total calories
Then:
13′ AMRAP
Strict Pull-up / Strict Push-up
2/4
3/6
4/8
5/10
After 5/10 start back at 1/2 and climb back up to 5/10
Then:
10-1 BB Curls @ 45/35
P1 does 10 reps, hands the bar to P2 who does 10 reps
P1 does 9 reps, hands the bar to P2 who does 9 reps
Continue to 1 rep each
The bar cannot touch the floor.
Then:
Recovery:
Biceps Opener

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The great thing about competition is it brings out the best in people. I loved watching everyone pour themselves into these workouts and couldn’t be more proud of all of our amazing athletes.