12.19.16 Training Sessions (1)

 

GENERAL FITNESS
Warm-up:
30x German Arm Swings
10x Arm Circles
5/5 Quad Stretch and Reach
2×5 Band Tears / Snatches
2×10 Dislocates
Hip Mobility Series, 3 each side
3×5 Goblet Squats, climbing
2×5 Tuck Jumps
3×3 Strict, Dead Hang Pull-ups
Then:
Mobility:
T-Spine
Box Hip Stretch, 2x30s each side
Then:
Conditioning:
Box Jump “warm-up”
4x (30/30) Box Jumps +
4x (30/30) Step-up Hops
Then:
DB Floor Press: 20-15-10-15 
Strict Pull-ups: 12-9-6-9
DB Thrusters (same bells): 15-10-5-10
Box Jump-Overs: 20-15-10-15
Steady pace, FOR QUALITY
First round looks like:
20x Floor Press +
12x Pull-ups +
15x Thrusters +
20x Jump Overs
Round two looks like:
15x Floor Press +
9x Pull-ups +
10x Thrusters +
15x Jump Overs, etc. 
Then:
25x Strict T2B “buy-in” +
10-1 Side Plank Breathing Ladder
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The Side Plank Breathing ladder is a great way to blend breath control with stabilization.