1.5.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
Throw Medicine Balls, various
Then:
10x Hip Hinges
10/10x Glute Bridges
10x Half-Bridges + Full Bridges
10x Tuck-to-Straddle
2×10 Push-ups, between sets do wrist extension stretch
2×5 Band Snatches
2×5 Dislocates (standard grip)
15m Lunge + Spider
2×5 Jump Squats
Then:
Mobility:
T-Spine
Bretzel Stretch, 30s each
Then:
Conditioning:
IWT
Phase I – Power Phase
12x Double KB Snatch, AHAP +
1:00 HARD Interval +
2:00 Rest
3 sets
Rest fully
Then:
Phase II – Strength Phase
12x Double KB Front Squats, AHAP +
1:00 HARD Interval +
2:00 Rest
3 sets
Then:
Phase III – Accessory
100x DB Floor Press (Males @ 40-50#, Females @ 20-30#)
Each drop = 5x Walkout Planks
Then:
Cool Down

 

 

STRENGTH
3×5 Deadlift. Touch and go, but sets are across
Then:
6x RDL +
6x DB Bulgarian Split Squat (per side)
3 sets
Then:
Grip and Wrist Work:
25x BB Grip Roll-ups
M.E. Dead Hang
2-4 rounds, depending on mental fortitude.
Then:
“Tour de Franzia”:
With a partner, pass a box of Franzia boxed wine back and forth until the box is empty.
For time.
Then:
Cool down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A