12.3.13 Training Sessions (2)

Workout 1
2×5 Dislocates
2x15m Bear Crawl + 15m Reverse Crab Walk
2×10 Push-ups
2×5 Tuck Jumps
Then:
3x (1-4) Pull-up Ladders
Set 1 @ Pronated 
Set 2 @ Neutral
Set 3 @ Supinated
Then:
Seated DB Press
10 reps
8 reps
6 reps
8 reps
10 reps
Rest as needed between sets
Then:
5 minutes each station:
Burpee/Pull-ups OR Burpee/Box Jumps (max reps)
Ski-Erg Or Row (max meters)
KBS @ 50/35 (max reps)
Bench Press @ 135/95 (max reps)
Rest 2 minutes between rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
3×5 Wall Squats
2×20 Squats  
2x15m Lunge + Quad Stretch Combo
Then:
10x Box Step-ups (eliminate assistance from the trail leg) +
10x RDLs
Rest 2:00 minutes
4 sets
Then:
Deficit Jefferson Squat Ladder
15 reps each @ 40, 50, 60 , 70, 80
Then:
Litvinov Conversions
20x DB Split Jumps + 10m Sprint
Rest 2:00 minutes, during which time perform 12x Toes-to-Bar
5 rounds
Then:
20s Slideboard Mountain Climbers +
10x Rest 
4 rounds
This is one set, do 2
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
 N/A
 
Photos
Performing a proper step-up is not as easy as it seems. I specify ZERO assistance from the trail leg. That means the trail leg cannot bend and the toes must remain off the floor at all times. As a general rule, if it feels easy you're likely doing it wrong.

Performing a proper step-up is not as easy as it seems. I specify ZERO assistance from the trail leg. That means the trail leg cannot bend and the toes must remain off the floor at all times. As a general rule, if it feels easy you’re likely doing it wrong.



Jefferson Squat from a deficit. The deeper range invites the short adductors to the party. Make an effort to sit down in between the hips and avoid letting the trunk collapse into flexion.

Jefferson Squat from a deficit. The deeper range invites the short adductors to the party. Make an effort to sit between the hips and avoid letting the trunk collapse into flexion. Touch and go.