7.20.17 Training Sessions (2)

 

GENERAL FITNESS
Locomotor Warm-up, 5-8 minutes
Then:
8′ AMRAP (kind of a warm-up)
8x Burpee/Broad Jumps +
12x Alt DB Snatches, AHAP
Then:
Against a 30 minutes clock:
0-10: 1-mile run (6 laps)
10-20: Elite – 7 rounds of Cindy, Pro – 6 rounds of Cindy, Amateur – 5 rounds of Cindy
20-30: 2000m Row or Ski Erg
Then:
Accumulate 2:00 in a Full Bridge OR 3 sets of 10 Half Bridges

 

 

 

STRENGTH
Banded Glute Activation
Then:
7 total sets to find a heavy 5 on Conventional Deadlift
Then:
10x BB Pendlay Rows +
10x DB Curls +
20x Prone Shoulder Taps
4 sets
Then:
4x (20/10) Slideboard Hamstring Curls
Rest 2:00, repeat once

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The sprint work is so necessary.