12.12.13 Training Session (1)

Workout 
Throw Medicine Balls (various)
Then:
T-Spine Mobility on Pull-up Bar
Then:
20x Balancing Leg Swings
2×5 Dislocates
2×5 Reverse Dislocates (I’ll send you a video on this one)
2x15m Lunge + 15m Bear Crawl
2×10 Squats
3×10 KBS (40, 50, 60)
Then:
Phase I
12x Heavy DB Clean and Jerk (from hang) +
2:00 minute Row/Ski/Airdyne (see standards below) +
2:00 minute rest
3 sets
Rets 5 minutes
Then:
Phase II
12x Sumo Deadlift +
2:00 minute Row/Ski/Airdyne (see standards below) +
2:00 minute rest
3 sets
Then:
Phase III
8 reps each:
Toes-to-Bar +
Burpee (strict push-up) +
Tuck Jump
3 rounds 
Then:
Cool Down
 
2:00 minute Row Minimum Standards
Males = >550m
Females = > 450m
 
2:00 minute Airdyne Minimum Standards
Males = > 40 cals
Females = > 25 cals, 30 is preferred
 
2:00 minute Ski Minimum Standards
Males = > 500m
Females = > 420m
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
New equipment is coming early next year. Doing drags, pushes, and pulls will be a point of emphasis.

New equipment is coming early next year. Doing drags, pushes, and pulls will be a point of emphasis.These movements are simple, require little to no technique, and are effective.



The set up.

The set up. Check out the development of Geno’s Brachioradialis



The catch. Remember, it's Ball SLAM. The harder the slam the higher the bounce.

The catch. Remember, it’s Ball SLAM, not ball drop. The harder the slam the higher the bounce.