1.31.17 Training Sessions (1)

 

GENERAL PREPARATION
MOVEMENT PREP:
Jog 300m
2x(15m Lunge + 15m Bear Crawl)
2×5 Tables + 5x Table Rocks
2×5 Band Snatches
2×5 Reverse Dislocates
3×5 KBS/Goblet Squat, climbing
2×5 Strict Push-up
2×5 Tuck Jump
Then:
MOBILITY:
T-Spine
Then:
WORKOUT: 
In teams of two…
“The Mountain Trilogy”
“BB Mountain” @ 115/85, @ 24/20″
5-10-15-10-5
Deadlift 
Front Squat 
Box Jump
P1 works, P2 rest
Each player does 5 Deadlifts, each does 5 Front Squats, each does 5 Box Jumps, etc.
Then:
“KB Mountain” @ 60/50#
5-10-15-20-15-10-5
Goblet Squat
RKBS
HRPush-ups
P1 works, P2 rest
Each player does 5 Goblet Squats, each does 5 RKBS, each does 5 Strict Push-ups, etc.
Then:
“Aerobic Mountain”
P1 runs 200m, P2 holds barbell in front rack position [each player must run once]
P1 runs 300m, P2 holds barbell in front rack position [each player must row once]
60x Lateral Burpees Hops over barbell, each player must do 30 reps [P1 works, P2 rests]
P1 runs 200m, P2 holds barbell in front rack position [each player must run once]
Time cap = 40 minutes
Then:
Cool Down
 
 
 
 
COACH’S COMMENTS
N/A
 
 
 
 
PHOTOS

Two foot jump.

Hinge.

Ride it up.

Langer wait patiently for his partner to return from the run.

And paying the price.