12.26.16 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
400m Jog
Then:
10x Balancing Leg Swings
5/5 Quad Stretch and Reach
2×5 Band Tears
2×10 Dislocates
15m Calf Walk + 15m Tin Man Walk
15m Lunge + Hip Hinge Stretch, slow
15m Inchworms, hold for 3 sec
3×10 H2H KBS, climbing
2×5 Jump Squats
2×10 Strict Push-ups
Then:
Mobility:
T-Spine
Couch Stretch, 2×30-40s each
Then:
Conditioning:
Against a 35 minute clock…
First 10 mins:
400m Run +
90x H2H KBS @ 60/45 +
400m Run
Next 12 mins:
600m Run +
60x Wall Ball @ 20/14 +
600m Run
Next 13 mins:
800m Run
30x (each) KB Suitcase Lunges @ 60/45
800m Run
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Suitcase Lunge. The athlete must combat the pull of the bell on one side by stabilizing on the other. It is made especially difficult under fatigue.