12.13.16 Training Sessions (2)

 

 

GENERAL FITNESS
Warm-up:
10x Balancing Leg Swings
10x Hip Hurdles
5/5 Quad Stretch and Reach
2×5 Band Tears / Snatches
2×10 Dislocates
15m Lunge + Hip Hinge Stretch, SLOW
15m Inchworm Hollows, 3 sec hold
3×10 KBS, climbing
2×5 Burpees
Then:
Mobility:
T-Spine
Then:
Conditioning:
In teams of 3 or 4…
200 Calories, any machine +
175x KBS @ 70/50 +
60x In-Sync Burpees (2 players working at a time) +
150 Calories +
125x KBS +
50x In-Sync Burpees +
100 Calories 
75x KBS +
40x In-Sync Burpees
For time
40 minute time cap
Then:
Cool Down

 

 

 

STRENGTH
4×5 Strict Press, climbing.
Then:
5-1 Push Press strength ladder. 
Increase weight as reps decrease
Then:
1-5 Strict Pull-up ladder (weighted, if possible)
Then:
3×30 sec HEAVY Front Rack Supports (climbing)
Then:
3×6 Strict “Earthquake” Presses (w/ dowel) to “cool down”

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The standard height must be achieved each rep.

A Ski Erg party.

A love capturing moments of raw emotion. Lelia mid swing.