12.4.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Squats
2×5 1 & 1/4 Squats 
2×10 Jump Squats
2×5 Burpees
Then:
10-1 KB Headcutter Ladder @ 50/30
Rest as needed between ladder sets
Then:
30s Ski/Row/Airdyne +
90s Rest
5 rounds 
During ‘rest’ perform 10x Ball Slams + 7x Depth Push-ups OR Clap Push-ups
Then:
P1 15x WhipSmash (high frequency) + 15m Rope Pull/Sprint
P2 Low FLR for the duration of Whips and Rope Pull
P3 Rest
15 minute AMRAP
Then:
“Cool Down” 
3 rounds of…
90m Goblet Carry +
25x Jump Squats +
30m Bear Crawl
Then:
Actual Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Arm Training
A few warm-up sets of each movement
Then:
A1 6-8x Semi-Supinated Chin-up @ 3010
A2 8-10x Seated Hammer Curls
Rest 2:00 minutes, 4 sets
Then:
B1 6-8x Dips 
B2 8-10x Supine DB Triceps Extensions (Neutral –> Pronated)
Rest 2:00 minutes , 4 sets
Then:
Forearm Training
C1 12-15x Palms up DB Grip Roll-ups (each arm)
C2 30s circumduction clockwise, 30s circumduction counterclockwise (each arm)
C3 12-15x Palms-down DBl Grip Roll-ups
C4 30s Grab and rotate clockwise, 30s grab and rotate counterclockwise (each arm)
Rest 2:00 minutes, repeat
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Explode off the ground and onto the medicine ball. Stabilize then drop back to the ground again.

Explode off the ground and onto the medicine ball. Stabilize then drop back to the ground again.


Today's workout went through several adaptations. The one constant however was the whip and rope/pull sprint combo. The Whips jack the heart rate up, the rope pull is a grind and the FLR that follows is an exercise in breath control. A beautiful symmetry of fitness  development.

Today’s workout went through several adaptations. The one constant however was the whip and rope/pull sprint combo. The whip jack the heart rate up (quickly), the rope pull is a grind and the FLR that follows is an exercise in breath control. A beautiful symmetry if I do say so myself.