11.29.13 Training Session

Workout P1 Run 400mP2 Row/Ski/Airdyne for the durationSwitch, 3 rounds each to warm-upThen: 2x (5-1) KB Windmill Ladder @ 40/30, 50/40Then:Work up to heavy TGU (3-4 sets) that will be used in the circuit.Then:4x TGU (2 each side) + 20x KB Strict Press @ 2×30/20...

11.28.13 Thanksgiving Day Workout

Workout 20x Balancing Leg Swings 3×3 Wall Squats @ 5-0-5-0 tempo 2×20 Squats 3×10 Split Jumps Then: Single-Leg KB Deadlift + Single Leg Off-Box Squats (no assistance from trial leg) 10/10 @ 20 8/8 @ 30 2x (4/4) @ 40-50 Rest a bit between sets Then:...

11.27.13 Training Sessions (2)

Workout 1Throw Medicine Balls (various)Then:15m Forward Lunge + 20x Squats15m Reverse Lunge + 15x Jump Squats15m Forward Lunge + 10x Burpees15m Reverse Lunge + 5x Tuck JumpRest a bit, repeatThen:Squat MobilityThen:Front Squat Strength Ladder10 reps9 reps8 reps7 reps6...

11.26.13 Training Sessions (2)

Workout 12×5 Dislocates3x8 DB Arnold Press3x10 KBS (40, 50, 60)3×5 Push-ups3x5 Tuck JumpsThen:T-Spine MobilityThen:Find good Jerk weightThen:7x KB Jerks +14x Burpees +25x Medicine Ball Chest Passes (40/25)Rest 2:00 minutes, 4 setsThen:7x Semi-Supinated...

11.25.13 Training Sessions (2)

Workout 1Jog a 400mThen:12x Goblet Squat (40, 50, 60) +12x Burpees +12x Step-up Hops +12x KBS3 rounds to warm-up (increase load each set)Then:Work up on Deadlift5-5-5Then:400m Run +4 rounds of 5x Deadlift + 10x Toes-to-Bar + 15x Box Jump-Overs @ 24/17.5400m Run +3...