1.12.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
JJ Matrix, various
10x Balancing Leg Swings
10/10x Glute Bridges
2×5 Tables + Rocks
10x Half Bridges + Full Bridge
2×5 Band Snatches
2×5 Weighted Dislocates
15m Lunge + Hip Hinge Stretch
3×10 H2H KBS, climbing
2×5 Tuck Jumps or Knee Jumps
Then:
Mobility:
T-Spine
Then:
Conditioning:
EMOM x 10
15m Burpee/Broad Jump
Then:
IWT
Phase I – Power
12x Alternating DB Snatch +
1:00 HARD* Interval, any machine +
2:00 Rest
3 sets
Rest fully
Then:
Phase II – Strength
12x Alternating KB Rack Box Step-ups (eliminate assistance from trail leg) +
1:00 HARD* Interval, any machine +
2:00 Rest
3 sets
Rest fully
Then:
10-1 Side Plank Breathing Ladder
10 Breathes on left side + 10 Breathes on right side
9 Breathes on left side + 9 Breathes on right side, etc.
Continue to 1/1
Then:
*Interval Goals
Male
Ski – 250m
Row – 300m
Air Assault – 17 Calories
Female
Ski – 215m
Row – 250m
Air Assault – 12 Calories
Self-Care

 

STRENGTH
5×6 Bench Press, climbing
Then:
10x DB Bench press
10x BB Row
ME Band Curls
12 minute AMRAP
Then:
20x Face pulls (band)
12x Stir the pot (alternating)
3 rounds
Then:
Self-Care

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A