5.31.13 Training Sessions, Named Workout (3)

Workout 1
2×5 Wall Squats
2×10 Shoulder Dislocates
2×10 Squats
3×10 Split Jumps
4×5 DB SOTS Press/OHS Combo
Then:
You have 30-minutes to complete the following:
Run 1-mile
Then:
Work up to your previous best TGU 
If you hit it do option A. If you don’t do option B. 
Option A:
4x TGU, M@50#, F@35#
25x Toes-to-Bar
4x TGU
20x Toes-to-Bar
4x TGU
15x Toes-to-Bar
4x TGU
10x Toes-to-Bar
4x TGU
5x Toes-to-Bar
OR 
Option B:
300 calories on the Airdyne  @ 30s Hard/30s Easy
Rest 5 minutes
Then:
“Cool Down” with the following:
10x Bulgarian Bag Full Moons (each direction) +
20x Split Jumps (back on back) +
30m Bear Crawl (w/o bag) +
60s Rest
4 rounds
Then:
Actual Cool Down
 
Participants
[gp_workout1]
 
Workout 2
5-minute dynamic warm-up
Then:
BB Complex, 6 reps each (Clean-Grip):
DL +
Bent-Over Row +
Muscle Clean (flat-footed) +
Front Squat +
Push Press +
Back Squat +
Pull-up
3 sets (stay light and in control)
Then:
3-Position Clean (High Hang, Below the Knees, Floor)
5 sets, progress weight each set. Form focus.
Then:
5x Push Press +
5x Front Squat +
Max Reps Ring Pull-ups OR Seated Rope Climb (no legs)
5 sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Workout 3
“Chosen Few”
Ski 500m-400m-300m-200-100m
Airdyne 50cals-40 cals-30 cals-20 cals-10 cals
Row 500m-400m-300m-200m-100m
Burpees 50-40-30-20-10
Looks like…
500m Ski +
50 calories on Airdyne +
500m Row +
50x Burpees +
400m Ski +
40 calories on Airdyne +
400m Row +
40x Burpees, etc.
for time
Then:
Cool Down
 
Results
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Mobility is everything.

Mobility is everything.


The DB SOTS Press/OHS Combo is perhaps one of the most telling of all the movements we do in the gym. Thoracic IMmobility is exposed immediately. Using the 4" foam roller between sets and doing othe rmobilizing activities is a must. Positioning should iprove each set.

The DB SOTS Press/OHS Combo is perhaps one of the most telling of all the movements we do in the gym. Thoracic IMmobility is exposed immediately. Using the 4″ foam roller between sets and doing othe rmobilizing activities is a must. Positioning should iprove each set.


Poor dorsiflexion will disrupt movement mechanics up the chain.

Poor dorsiflexion will disrupt movement mechanics up the chain.


The secret task of the day was a 1-miule run. Immediately following the run each athlete had to match their best TGU. If they were able to they proceeded to the "regular" workout for the day. If not it was off to the Airdyne for a grueling 30/30 interval.

The secret task of the day was a 1-mile run. Immediately following the run each athlete had to match their best TGU. If they were able to they proceeded to the “regular” workout for the day. If not it was off to the Airdyne for a grueling 30/30 interval.


Yes our warm-up is harder than most people's workout. But so is our cool down. Jamie "cooling down."

Yes our warm-up is harder than most people’s workout. But so is our cool down. Jamie “cooling down.”


We haven't climbed rope in a while. It felt foreign and uncomfortable. My task is to do at least 30 per week until it's a strength.

We haven’t climbed rope in a while. It felt foreign and uncomfortable. My task is to do at least 30 per week until it’s a strength.


Sky climbing.

Sky climbing.