12.27.16 Training Sessions (1)

 

GENERAL FITNESS
Warm-up:
30x German Arm Swings
10/10 Arm Circles
2×5 Tables
10x Half-Bridges + Full Bridges
2×5 Band Tears / Snatches
2×10 Dislocates
15m Lunge + Spider Stretch, 3-5 sec hold
15m Reverse Table Walk
3×5 KBS/Goblet Squat, climbing
2×5 Burpees
Then:
Mobility:
T-Spine
Then:
Conditioning
“SMMF”
In teams of two…
1-10-1 Partner Ladder. Each player does each rung (i.e. 1-1, 2-2, 3-3, 4-4, etc.)
Chosen Movement + 10 Calories, any machine
Option #1: Burpee/Box Jumps
Option #2: Burpee/Pull-ups
Option #3: BB Thrusters @ 95/65
Option #4: Power Clean and Jerk @ 115/105
Option #5: Strict HSPUs
Option #6: KB Headcutter  
(101 reps total of the movement you choose)
45 minute time cap
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

That’s right. Four days until we take our game to a completely new level.