9.13.13 Training Session (1)

Workout 1
“Fuck You Friday the 13th”
Throw Medicine Balls 
Then:
Medicine Ball Warm-up 
15m MB Bear Crawl +
15m Ball Slam/Burpee/Broad Jump +
15m “Rock” Carry +
15m Sprint with Ball
5 rounds each, rest while other players go
Then:
30/30 “Hell-Style” Intervals
5x (30s Hard Airdyne + 30s “Rest” Arms-only @ >100/75 watts) 
1:00 minute rest
5x (30s BB Push Press + 30s “Rest” in OH Position) 
1:00 minute rest
5x (30s Split Jump + 30s “Rest” Step-up Hops) 
1:00 minute rest
5x (30s Burpee + 30s “Rest” in FLR position) 
1:00 minute rest
5x (30s Ball Slam + 30s “Rest” in rack hold position) 
1:00 minute rest
5x (30s KBS + 30s “Rest” in Dead Hang from pull-up bar OR Hold KB in two hands if you can’t reach the pull-up bar) 
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
The Medicine Ball Bear Crawl. Alternate pushing the ball, left, right, left, right. Find a rhythm and maintain it. The Xeve.

The Medicine Ball Bear Crawl. Alternate pushing the ball: left, right, left, right. Find a rhythm and maintain it. The Xeve.


Rock Carry. Lock the elbows, keep the ball at face height, and lean back slightly. Miguel is demonstrating perfectly.

Rock Carry. Lock the elbows, keep the ball at face level and lean back slightly. Miguel is demonstrating perfectly.


Renate looking lean.

Renate looking lean.


I told everyone they could NOT lower the barbell below the shoulders. Resting it on the back was an option, which allows one to shake out the arms before the next set of pressing. But ideally the bar was held overhead throughout the "rest." Few were able to do it for all five rounds.

I told everyone they could NOT lower the barbell below the shoulders. Resting it on the back was an option, which allows one to shake out the arms before the next set of presses Ideally the bar is held overhead throughout the “rest.” Few were able to do it for all five rounds.


Slam the ball, drop into a burpee, and broad jump to the ball. A good Ball Slam lands far enough away to challenge the athlete to jump to it. Hebah in mid flight.

Slam the ball, drop into a burpee, and broad jump back to the ball. A good Ball Slam lands far enough away to challenge the athlete to jump to it. Oh, and this was the warm-up.