10.7.13 Training Sessions (2), 45/15 Circuit

Workout 1
Locomotor Warm-up
Then:
10-1 Burpee/Box Jump Ladder
Then:
45s Work / 15s Transition:
Airdyne @ >200/30 watts
Ball Slam/Barrier Hop
KB Rack Hold
Ski Erg
Wall Sit
WhipSmash 
Dead Hang (every 10s perform a pull-up)
Rest
AMRAP in 30 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Dynamic Warm-up
Then:
Work up to a 4RM Front Squat
8-6-4-4
Then:
4 + 1 Method
4x Front Squat @ 4010 tempo 
Add 20lbs to the bar and perform one eccentric rep @ 6-8 sec 
Chase each set with 3x Max Effort Broad Jumps
Rest 4-5 minutes
4 sets
Then:
3×8-12 DB Powell Raises
Then:
Cool Down
 
Results
4 RM Front Squat:
Beau Wilsey – 135
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Slam the ball, find the barrier and jump with two feet. The jump adds an element of demand that often surprises the athlete.

Slam the ball, find the barrier and jump with two feet. The jump adds an element of demand that often surprises the athlete.



WhipSmash.

WhipSmash.



The 4 +1 Method is something new I'm trying with the Strength class. Work up to your 4RM Front Squat. Perform four reps, add 20# to the bar and lower it for 6-8 seconds. Even though it's impossible to get our of the whole I encourage them to try. This increases the recruitment of the higher threshold fibers. Dump the bar when it becomes obvious it's not moving upward.

The 4 +1 Method is something new I’m trying with the Strength class. Work up to your 4RM Front Squat. Perform four reps, immediately add 20# to the bar and lower it for 6-8 seconds. Even though it’s impossible to get out of the hole, try. This increases the recruitment of the higher threshold fibers. Dump the bar when it becomes obvious it’s not moving upward.



Matt discarding the bar.

Matt discarding the bar.



Move with violence during the WhipSmash. Try to create a big enough wave that the attachment of the rope moves. Alison.

Move with violence during the WhipSmash. Try to create a big enough wave that the attachment of the rope moves. Alison giving it everything she’s got.



Hanging from the bar for 45s is hard enough. Adding a strict pull-up every ten seconds is next level.

Hanging from the bar for 45s is hard enough. Adding a strict pull-up every ten seconds is next level.



Often it is the postural muscles that fail first during the Front Squat. I find Powell Raises the perfect compliment and cool down for heavy front squats. Diane.

Often it is the postural muscles that fail first during Front Squats. Powell Raises are the perfect exercise to strengthen the rhomboids and scapular retractors.