Combat Conditioning Wednesday 28-4-2010

Wednesday 28-4-2010

Combat Conditioning

Morning Session:
Mobility Warm-up
Then:
20x Tyre Flips
20x Tyre Deadlifts
20x Hammer Slams Left
20x Hammer Slams Right
20x Tyre Jumps
20 seconds L Holds
30 minutes of work minimal rest
Then:
Cool down and Stretch

Evening Session
Dynamic Warm-up
Then:
30 seconds or 10 reps x Left arm KB Rack Squats
30 seconds or 10 reps x Right arm KB Rack Squats
30 seconds or 10 reps x KB Jump Squats
5x Tuck Jumps
Rest and repeat 3 rounds in total
Then:
Swings 15 seconds
Rest 15 seconds
Swing 30 seconds
Rest 30 seconds
Swing 45 seconds
Rest 45 seconds
Swing 60 seconds
Rest 60 seconds
Swing 45 seconds
Rest 45 seconds
Swing 30 seconds
Rest 30 seconds
Swing 15 seconds
Rest 15 seconds
Then:
Team A
45 seconds Rope Undulation
45 seconds Ball Slams
45 seconds Band Triceps Kickbacks (elbows slightly bent and movement from the shoulder joint)
Team B
45 seconds Kettlebell Overhead press
45 seconds Kettlebell Jerks
45 seconds Kettlebell Rack Hold
(same hand/arm for the set)
Rest 45 seconds and change
6 rounds in total
Then:
Cool down and Stretch