2.3.17 Training Sessions (2)

 

 

GENERAL FITNESS
Warm-up:
Jog 600m, sprint the final 200m
Then:
2x15m Calf Walk
2x15m Tin Man Walk
15m Lunge + Spider Stretch, hold for 3 sec
3×10 H2H KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
Mobility
T-Spine
Then:
Conditioning:
10x Burpees + 1x Rope Climb (legless is preferred)
10 rounds
12′ time cap
Rest fully
Then:
EMOM x 30
Minute 1: 40s Assault Bike (70+/80+ RPM)
Minute 2: 60s Rowing @ 2000 meter PR Pace
Minute 3: Rest
Minute 4: Prowler Push, 40 seconds
Minute 5: Rest
Then:
Self-Care, 10 minutes

 

 

STRENGTH
3×10 DB Cuban Press
Then:
3×5 Push Press, across
Then:
5×5 Inverted KB Push-ups (see below)
Then:
Omni Biceps Curls
10 different versions of DB Biceps Curls for 10 reps each
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

A great test of both core and shoulder stability. You’ll either excel or your weaknesses will shine through.