11.19.13 Training Sessions (2)

Workout 1
2×5 Shoulder Dislocates
20x Balancing Leg Swings
3×5 Wall Squats
3x Lunge Matrix (360 deg)
3×5 SL Off-Box Squats
Then:
DB Mini-Complex
6x Lunges +
8x RDL
1 set @ 2×30
1 set @ 2×40
2 sets @ 2×50
Then:
P1 10x DB Man-Maker @ 2×30/20 + 150m Row OR 15 Calorie Sprint on Airdyne
P2 Rest
Switch, 
P1 9x DB Man-Maker + 150m Row OR 15 Calorie Sprint on Airdyne
P2 Rest
Switch, 
P1 8x DB Man-Maker + 150m Row OR 15 Calorie Sprint on Airdyne
P2 Rest
Switch
Continue to 1x DB Man-Maker + 150m Row OR 15 Calorie Sprint on Airdyne
Then:
Cool down with 2x (1-5) Strict Toes-to-Bar Ladders
 
Participants
[gp_workout1]
 
Workout 2
Get warm
Then:
Mobility – Quads/Psoas
Then:
15x Squats +
10x Jump Squats +
5x Tuck Jump +
3x Pike Jump
2 sets
Then:
2x15m Lunge + Quad Stretch Combo
4×10 Goblet Squats (30, 40, 45, 50)
Then:
Work up on Front Squat
8-8-8 @ 32X0 tempo
Then:
5×8 Front Squat
Chase each set with either 15m heavy sled push or heavy backward sled drag
Then:
Core Series
20s Mountain Climbers (feet on towels on platform) +
6x Single-Arm Push-up with Reach +
6x Medicine Ball Kick Toss (into wall)
4-5 sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
I racked my bring yesterday's trying to figure out how I wanted to integrate the sleds into Leg Day. We ended up using them as a chaser for tempo Front Squats. The athlete's had the option of either pushing the sled or pulling it. Alison grinding it out.

I racked my brain yesterday’s trying to figure out how I wanted to integrate the sleds into Leg Day. We ended up using them as a chaser for tempo Front Squats. The athlete’s had the option of either pushing the sled or pulling it. Alison grinding it out.



It's hard to say what the most efficient way to push the sled is. Some athlete opt to bend the arms, some choose to straighten them. Perhaps a good mix is the best option. You decide in the moments and go. Tucker fighting the sticky rubber mats.

It’s hard to say what the most efficient way to push the sled is. Some athletes opt to bend the arms, some choose to straighten them. Perhaps a good mix is the best option. You decide in the moments and go. Tucker fighting the sticky rubber mats.



10-weeks of hard work. Keep it up Eddie.

10-weeks of hard work. Keep it up Eddie.