12.17.16 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
400m Jog
Then:
10x Iron Cross Kicks 
10x Scorpion Kicks
10/10 Glute Bridges
2×5 Tables 
10x Half-Bridges + Full Bridges
2×5 Band Tear / Snatches
2×10 Dislocates
15m Lunge + Backward Reach, 2 sec pause in bottom
15m Reverse Table Walk
3×10 KBS, climbing
3×2 KB TGU, climbing
Then:
Mobility:
T-Spine
Couch Stretch, 2x(30-40 sec) each
Then:
Conditioning:
Every 2:00 for 10:00 minutes
20x Farmer Lunges, athlete chooses load
Rest a few minutes
Then:
Every 2:00 for 10:00 minutes
20/15 Calories, any machine
Rest a few minutes
Then:
For time…
400m Run +
30x KBS @ 60/45 +
400m Run +
20x KBS +
400m Run +
10x KBS
Then:
Recovery:
Couch Stretch, again

 

 

 

STRONGFIT
Olympic Lifting:
5×5 TnG Power Cleans, climbing
Drop load 20-25%
Then, with that weight…
Against a 3:00 clock
0:00 – 1:00: 7x Burpees + M.E. Power Cleans 
1:00 – 2:00: Rest
2:00 – 3:00: 7x Burpee + M.E. Power Cleans 
Rest fully, repeat
Score = Total Power Cleans per 3:00
On second set replace Burpees with 30x Double Unders
Then:
Conditioning:
Divide group into teams of 3-4 athletes. 
6:00 M.E. Stations:
1. Tire Flips, AHAP
2. BB Clusters (Squat Clean + Thruster), athlete chooses weight
3. DB Snatch (5:5) 
4. 5x Sandbag Squats + 30m Bear Hug Carry + 5x Sandbag Carry + 30m Bear Hug Carry
5. KB Curtis P’s, max distance
6. Rest
Rest 3:00 minutes between stations
Then :
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

A bunch of amazing efforts today.