5.18.17 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
12′ AMRAP
3x Burpees + 15m Bear Crawl + 15m Reverse Bear Crawl
3x Burpees + 15m Forward Frog Hop + 15m Reverse Frog Hop
3x Burpees + 15m Broad Jump + 15m Reverse Lunge
Then:
Aerobic Ladder (player chooses either a Ski Erg, C2 Rower, or Assault Bike)
1 minute work + 1 minute rest (no work can be performed during rest interval)
1 minute work + 50s rest
1 minute work + 40s rest
1 minute work + 30s rest
1 minute work + 20s rest
1 minute work + 10s rest
Record total for each 6 minute block
Then:
10-1 Side Plank Breathing Ladder
The slower the better

 

 

 

STRENGTH
2×5 Weighted Dislocates, SLOW
Then:
3×12 (6 each) Alternating DB Curl + Strict Press, climbing
Then:
2-3 attempts to establish an 8RM Close-Grip Bench Press
Then, with that load…
6x Close-Grip Bench Press +
12x Strict Push-ups (even if you do them from your knees hip MUST remain off floor) +
24x DB Floor Press (choose a weight that allows the first set to be unbroken)
Rest at least 3:00 or while other players go, 3 sets total
Then:
Mixed Grip, Strict Pull-ups
Elite: 40/30
Pro: 30/20
Amateur: 10 Supinated-Grip Negatives (5 sec each)  + 3:00 Cumulative Pronated-Grip Dead Hang
Then:
Cool Down with 3×30 Finger Presses

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The bridge between desire and results is action. Stop wasting time. Act. Now.