11.16.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
250m Jog
2×5 Band Tears
2×5 Dislocates
Then, 2 rounds of:
15x Supermans
10x Scorpion Kicks
5x Monkey Squats
10x Lunges
3x KB Windmills
Then:
Phase I
10x DB Burpee/Box Step-up, AHAP +
1:00 HARD Interval, any machine
2:00 Rest
3 sets
Rest fully
Then:
Phase II
15x KB Deadlifts, AHAP +
1:00 HARD Interval, different machine +
2:00 Rest
3 sets
Then:
Phase III
4x (2 each) TGU +
Set 1: 1:00 FLR in Rings
Set 2: 1:00 Dead Hang or L-Hang
Set 3: 2:00 Wall Sit
Rest as needed between sets
Then:
Cool Down

 

 

 

STRENGTH
Glute activation warm-up
Then:
3×5 SL KB RDLs (each leg)
Then:
Work up to a heavy 5 on Conventional Deadlift
Then, with that load…
1 rep every 15s for 5 minutes (0s, 15s, 30s, 45s, etc.)
Then:
10x Double KBS +
20x KB Reverse Farmer Lunges +
30s Alternating Supermans
3 sets
Then:
“Durante Core”
3-5 sets
10x Hollow Body Rocks
10x V-ups
10x Tuck-ups
10s Hollow Body Hold
Rest 1:00 between sets
Then:
Cool Down

 

 

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