11.25.13 Training Sessions (2)

Workout 1
Jog a 400m
Then:
12x Goblet Squat (40, 50, 60) +
12x Burpees +
12x Step-up Hops +
12x KBS
3 rounds to warm-up (increase load each set)
Then:
Work up on Deadlift
5-5-5
Then:
400m Run +
4 rounds of 5x Deadlift + 10x Toes-to-Bar + 15x Box Jump-Overs @ 24/17.5
400m Run +
3 rounds of 5x Deadlift + 10x 10x Toes-to-Bar + 15x Box Jump-Overs
400m Run +
2 rounds of 5x Deadlift + 10x 10x Toes-to-Bar + 15x Box Jump-Overs
400m Run +
1 round of 5x Deadlift + 10x 10x Toes-to-Bar + 15x Box Jump-Overs
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Perform a few light warm-ups sets of each pressing movement
Pressing Tri-Set
A1 10-12x Close-Bench Press +
A2 10-12x DB French Press +
A1 8-10x Close-Grip Bench Press
Rest 2-3 minutes, 4 sets
Then:
Perform a few light warm-ups sets of each pressing movement
Pulling Tri-Set
B1 10-12x Supinated Grip Bent-Over Row 
B2 8-10x Seated Zottman Curls
B1 8-10x Supinated Grip Bent-Over Row
Rest 2-3 minutes, 4 sets
Then:
Cool Down with Tag Team “Arms-Only” Airdyne Relay 
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
During the DB French Press lower the DB as low as possible to stretch the Triceps. The bigger the triceps stretch the more effective the exercise is.

During the DB French Press lower the DB as low as possible to stretch the Triceps. The bigger the triceps stretch the more effective the exercise.



Another view of the French Press.

Another view of the French Press.



Box Jump Overs are a bit different than a 'normal' box jump. I advocate two methods for getting across. 1. Jump to the back edge and slide off. 2. Jump on top and rotate in the air before you touch the ground. By the time you land you should be facing the box again. But be careful. Stay focused when you get tried or you might fall and scape your leg.

Box Jump-Overs are a bit different than ‘normal’ box jumps. I advocate two methods for getting across. 1. Jump to the back edge and slide off. 2. Jump on top of the box and rotate in the air before you touch the ground. By the time you land you should be facing the box again. But be careful. There’s always a risk of hitting the edge and scraping your leg.