2.14.17 Training Sessions (2)

 

GENERAL FITNESS
Jog 600m
Then:
10x Balancing Leg Swings
5/5 Quad Stretch and Reach
4x 4-pt Squats
2×5 Band Tears
2×5 Dislocates
15m Lunge + Spider + Cossack Squat Combo
15m Calf Walk, balance for 3 sec each step
3×5 Goblet Squats, climbing
2×5 Jump Squats
3×3 Strict, Dead-Hang Pull-ups
Then:
Mobility:
T-Spine
Then:
Conditioning:
In teams of three…
4000m Ski Erg or Row +
1-Mile Heavy KB/DB Farmer’s Carry* +
200x Wall Ball @ 20/14
All for time
*Kettlebells/DB cannot touch the ground

 

 

 

STRENGTH
Warm-up with monster walks
Then:
Work up to a 3RM Deadlift
Then:
4-Rep Cluster (15-20s rest between REPS)
3 sets, rest plenty between sets
Then:
6x Single-Leg Off-Box Squats +
6x BB Single-Leg BB Deadlift (use conventional if possible) 
4 sets
Then:
10x Powell Raises +
10x Swiss Ball Rollouts 
2-4 sets
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

You can always take one more step.

Switch as needed.

I think the targets really make a difference in people’s height and accuracy. They are beautiful AND effective.

WMDs.