12.16.16 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
300m Jog
Then:
10x Balancing Leg Swings
5/5 Quad Stretch and Reach, alternating
4x 4-pt Squats
2×5 Band Tears / Snatches
2×10 Dislocates
15m Lunge + Spider Stretch, SLOW
15m Inchworm Hollows, 3 sec hold
3×5 Goblet Squats, climbing
2×5 Burpees
2×5 Tuck Jumps
Then:
Mobility:
T-Spine
Couch Stretch, 2x(30-40s) each
Then:
Conditioning:
EMOM x 8
Even: 15m Burpee/Broad Jump
Odd:  40s Wall Sit
This is a “warm-up”
Then:
In teams of two…
P1 250m Ski/Row or 15/10 Calorie AA Bike 
P2 Rest
Switch
Then:
P1 200m Sprint (100m out, 100m back)
P2 Rest
Switch
Then:
P1 5x Pull-ups + 10x HR Push-ups + 20x Squats 
P2 Rest
Switch
This is one round, do 10 TEAM rounds
Solo player does 6 rounds with 1:00 rest after each station
25 minute time cap
Then:
Recovery:
Foam Roll – 5 minutes

 

 

 

STRENGTH
Glute Activation Drills, various
Then:
5×5 Sumo Deadlifts, climbing
Reduce final set 25%
With that load…
3xM.E. Snatch-Grip Deadlifts
Then:
3×10 DB Cyclist Squats
Then:
Core Rolls, 2-3 sets

 

 

 

COMPETITIVE FITNESS
In teams of two…
4 Suicide Sprints each +
Partner Double Isabel – 60x Snatches @ 135/95
4 Suicide Sprints each +
Partner Double Grace – 60x Clean and Jerk @ 135/95
4 Suicide Sprints each +
Partner Karen – 150x Wall Ball @ 20/14
4 Suicide Sprints each
Then:
Accessory Work

 

 

 

COACH’S COMMENTS
N/A

 

 

 

PHOTOS

Countdown to new location.