2.9.17 Training Sessions (1)

 

GENERAL FITNESS
Warm-up:
10/10 Hip Hydrants
10x Iron Cross Kicks
10x Tuck-to-Straddle
10x Scorpion Kicks
2×5 Push-ups, sit back on heels between sets
2×5 Band Tears (palms up, palms down)
2×5 Dowel Halos 
15m Lunge + Hip Hinge Stretch, slow
3×5 KBS/Goblet Squats, climbing
2×5 Tuck Jumps
Then:
Mobility:
T-Spine
Box Stretch, 2x30s each
Then:
Conditioning:
4×10 DB Burpee/Box Step-ups, AHAP
After set 1 perform 30x Sledgehammer Strike onto Tire
After set 2 perform 20x UB KB Hi-Pulls, AHAP
After set 3 perform 20x Ball Slams
After set 4 perform 30 Seated Pulls on the Ski Erg (7/5 cal goal)
Then:
4×10 DB Squat Clean and Press (same DBs)
After set 1 perform 30x Sledgehammer Strike onto Tire
After set 2 perform 20x UB KB Hi-Pulls, AHAP
After set 3 perform 20x Ball Slams
After set 4 perform 30 Seated Pulls on the Ski Erg (7/5 cal goal)
Then: (Time Permitting) 
3xM.E. Plank Plateslides  

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS