1.26.17 Training Sessions (1)

 

GENERAL FITNESS
Warm-up:
2x15m Calf Walks
2x15m Tin Man Walks 
15m Lunge + Spider + Cossack Squats Combo
Then:
15x Squats +
10x Jump Squats + 
5x Tuck Jumps +
2-3x Knee Jumps (if you have it)
2 sets
Then:
3×10 H2H KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch, 2x30s
Then:
Workout:
“CV Primer” – on turf if possible
3x Burpees + 30m Sprint (15m out, 15m back)
60s work + 60s rest
60s work + 45s rest
60s work + 30s rest
60s work
Then:
Set a C2 Rower or Ski Erg for 1000m
500m @ moderate pace +
100m @ easy pace +
200m @ FAST pace +
200m @ easy pace
This is one set
Rest 4:00, repeat once
During 4:00 rest do 2 rounds of Cindy (5x Pull-ups + 10x Push-ups + 15x Squats)
Then:
10-1 Side Plank Breathing Ladder (try to extend the set as long as possible)
10 Breathes right + 10 Breathes left
9 Breathes right + 9 Breathes left 
8 Breathes right + 8 Breathes left, etc.
Continue to 1 Breathe each side
Then:
Self-Care

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

This guy is a freak. And yesterday was the first time I saw that look in his eyes and a new gear. We’re only two weeks into our training. Eight weeks from now I can only imagine where we’ll be. But here’s the point…we are not all made the same. Some of us make growth hormone while we train. Some of us can outrun a cheetah with no training. Genetics. Genetics. Genetics. That’s why less than 1% of the population plays professional sports. Because less than 1% of the population can.