3.14.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
Throw medicine balls, various
Then:
2×5 Band Tears
2×5 Dislocates
15m Lunge + Spider Stretch
2×6 Cossack Squats
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine
Then:
Conditioning:
10′ AMRAP #1
P1 15x Sandbag Squats
P2 KB Farmer’s Hold, AHAP for duration of squats
P3 Rest
Then:
10′ AMRAP #2
Three-player rope pull/sprint relay (light and for speed)
Each time team reaches 12x team pulls perform 10x in-sync burpees
Then:
10′ AMRAP #3
Three-player Assault Bike Relay to 200/160 calories + M.E. team rope climbs
Then:
Cool Down

 

 

 

STRENGTH
Work up to a heavy set of Deadlifts
Then, with that load…
4×1 Deads, perfect form
Then:
3×6 Snatch-Grip Deadlifts
Then:
8x BB Bent-Over Rows +
8x DB Front Rack Cyclist Squats
2-4 rounds
Then:
Cool Down wt Stir-the-Pots

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

One of my favorite movements, the sandbag squat “teaches” an upright torso and allows the athlete to squat deep into the hips. It’s diabolically diagnostic and therapeutic all at the same time.