12.21.16 Training Sessions (1)

 

GENERAL FITNESS
Warm-up:
300m Jog
Then:
15m Lunge + Quad Stretch and Reach
2x15m Tin Man Walk
2×5 Band Tears / Snatches
2×10 Dislocates
3×5 KBS/Goblet Squats, climbing
2×10 STRICT Push-ups
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine
Lat Opener (hold onto rig or medicine ball rack), 2x30s each
Then:
Conditioning:
P1 5:00 interval*
P2 200m Sprint + 10x KB Headcutters for the duration of Interval
Rest 1:00 to transition
Switch, 1 round each player
*Interval:
Minute 1: 10s Hard / 50s Easy
Minute 2: 20s hard / 40s Easy
Minute 3: 30s Hard / 30s Easy
Minute 4: 40s Hard / 20s Easy
Minute 5: 50s Hard / 10s Easy
Then:
With an empty BB (45/35)
10x Biceps Curls +
10x Bent-Over Row +
10x Strict Press +
1-7 Strict Pull-up Ladder
Rest 90s between rungs
Then:
3×12 KB/DB (6 each) Renegade Rows, super strict (time permitting)
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Lock the hips and row.