12.16.13 Training Sessions (2)

Workout 1
4x15m Lunge + 15m…
Rd 1 – 15m Bear Crawl
Rd 2 – 15m Spider Crawl
Rd 3 – 15m Crab Walk
Rd 4 – 15m Broad Jump
Then:
KB Complex
10x Halos (L/R)
10x ATW (L/R)
10x Figure 8’s 
10x Goblet Squats
10x Snatch (L/R)
10x Windmill (L/R)
10x Bottoms-up Press
2 rounds, increase load on second set
Then:
P1 10x Headcutter + 10x Burpee + 60s Sprint on Ski Erg, Rower, or Airdyne
P2 Rest
Switch, 5 rounds each
Then:
Every minute on minute
Odd minutes perform 20x RKBS
Even minutes perform 10x Box Jump-Overs
Continue for 12 minutes (6 sets each)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
German Body Comp
A Series:
A1 10-12x Back Squats @ 30X0
A2 6-8x Supinated Grip Chin-ups @ 30X0
Rest 30-60s, 3-5 sets
B Series:
B1 12-15x DB Walking Lunge @ 2020
B2 8-10x Barbell Strict Press @ 3010
Rest 30-60s, 3-5 sets
C Series:
C1 15-20x DB Cyclist Squats @ 2020
C2 10-12x Floor Press with chains @ 30X0
Rest 30-60s, 3-5 sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
 N/A
 
Photos
A new addition to our quad development, the Cyclist Squats. Position the feet 4" apart and elevate thew heel slightly to emphasize quad activation.

A new addition to our quad arsenal, the Cyclist Squat. Position the feet 4″ apart and elevate the heel slightly to emphasize quad activation.



The RKSB stands for Russian Kettlebell Swings, meaning the height of the bell only need to be approximately chest height.

The RKBS stands for Russian Kettlebell Swings, meaning the height of the bell only need to be approximately chest height.



Szabo on Floor Press.

Szabo on Floor Press.



The chains are added for variable resistance. In other words, as the movement becomes easy the load is increased to accommodate to the higher strength levels at the end range. The opposite is true in the bottom. When the athlete is weakest the load is lightest. Simple. Effective.

The chains are added for variable resistance. In other words, as the movement becomes easy the load is increased to accommodate to higher strength levels at the end range. The opposite is true in the bottom. When the athlete is weakest the load is lightest. Simple. Effective.