1.24.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up
Throw Medicine Balls, various
Then:
2×5 Tables 
10x Half-Bridges + Full Bridge
2×5 Band Snatches
2×5 Dislocates
15m Lunge + 15m Bear Crawl
3×10 H2H KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine
Then:
Conditioning:
In teams of three…
10′ AMRAP #1
P1 12/8 Calorie Air Assault Bike 
P2 Max Reps Rope Climbs to 12′
P3 Rest
Score = Rope Climbs
Then:
10′ AMRAP #2
P1 30m Medicine Ball Bear Crawl (15m for, 15m rev.)
P2 Max Reps Sandbag Squats
P3 Rest
Score = Sandbag Squats
Then:
10′ AMRAP #3
2000m Ski Relay
In time remaining perform max reps Burpee/Plate Hops (one player works at a time)
Score = Burpee/Plate Hops
Then:
Self-Care

 

 

 

STRENGTH
3-2-1 Bench Press, all AHAP
Then:
3×6 Seated Overhead Press, climbing 
Then:
3xAMAP Tempo (3030) Push-ups +
3×6 BB Row
Then:
Cool down with Rotator Cuff Work

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Exercises are tools, nothing more. They teach, demonstrate, and extract relevant information. So pay attention. The closer you look the more you see. And if you aren’t noticing then shame on you.