2.4.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
10x Balancing Leg Swings
10x Hip Hinges
2×5 Tables
10x Half-Bridges + Full Bridge
2×5 Band Tears
2×10 Dislocates
15m Lunge + Spider + Cossack Squat 
15m Reverse Table Walk
2×5 Strict Push-ups
Then:
Mobility:
T-Spine
Then:
Conditioning:
In teams of 2-3 athletes, one athlete working at a time…
Choose three KBs at ascending weights…
15m Walking KBS @ lightest bell + 15m Sprint back
15m Walking KBS @ intermediate bell + 15m Sprint back
15m Walking KBS @ heaviest bell + 15m Sprint back
Rest while other players go
4 sets each
Then:
With two dumbbells, AHAP
6x DB RDL +
6x (3 each) Alternating DB Reverse Lunge +
1-6 Strict Press Ladder (same bells) +
30s Rest
Looks like…
6x RDLS + 6x Lunge + 1x Strict Press
Continue to 6x Strict Press
Then:
Bent-Body Hollow + FLR
10s/50s, 20s, 40s, 30s/30s, 40s/20s, 10s/50s
Then:
Self-Care

 

 

 

STRONGFIT
Part A: 
10-Minute KB Snatch, max reps
Strict Standard. Player can only switch arms once at 5:00 min mark and cannot put the KB down.
Males use 53#, Females use 35#
Then:
Part B: 
Max Traditional-Style Yoke, 100m
Max Traditional-Style Yoke, 60m
Max Traditional-Style Yoke, 130m
Rest plenty between efforts
Then:
Part C: 
In teams of 2-3
“Happy 43rd Birthday James”
43′ AMRAP
43x “Hand-Release” Farmer Bar Deads @ 165/115 per hand
43x Wall Ball to 15′ @ 20/14
43x Rope Climbs to 12′ 
43x Calories, Arms-Only
Then:
Peg Board Practice, time permitting

 

COACH’S COMMENTS
N/A

 

 

PHOTOS