12.17.13 Training Sessions (2), Video

Workout 1
Throw Heavy Medicine Balls (5 minutes)
Then:
2×5 Dislocate
2×3 Reverse Dislocate
2×10 Squats
3×5 Goblet Squat (40, 50, 60)
3×5 Push-up
2×5 Tuck Jump
Then:
T-Spine Mobility
Then:
10x Seated BTN Press +
10x Hanging Leg Raise (no momentum) +
10x Push-up
5 sets
Then:
2000m Team Row/Ski OR 200 Calorie Airdyne (partition the work as you see fit)
Then immediately into:
1-10x Team Burpee/Pull-up Relay
P1 1x Burpee/Pull-up, tag P2
P2 1x Burpee/Pull-up, tag P1
P1 2x Burpee/Pull-up, tag P2
P2 2x Burpee/Pull-up, tag P1, etc…
Continue until each player has completed 55 reps
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
GBC
A Series:
A1 8-10x Parallel Dips
A2 10-12x Clean-Grip Deadlift
Rest 30-60s, 3-5 sets
Then:
B Series
B1 12x Neutral-Grip DB Chest Press @ 3010
B2 10x Front Step-ups, each
30-60s Rest, 3-5 sets
Then:
C Series
C1 10x Heavy DB Rows, each @ 2020
C2 10x Standing Neutral DB Shoulder Press, each
30-60s Rest, 3-5 sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A 
 
Photos
I encouraged different hand positions for each set of push-ups today. Changing the hand position gives the shoulder a different look and lowers your chances of developing what's called Pattern Overload. Tammi demonstrating a staggered hand position.

I encouraged different hand positions for each set of push-ups today. Changing the hand position gives the shoulder a different look and lowers your chances of developing what’s called Pattern Overload. Tammi demonstrating a staggered hand position, right slightly in front of the left.

Kian doing Seated DB Shoulder Press. The hands should remain neutral throughout.

Kian doing Seated DB Shoulder Press. The hands should remain neutral throughout.

A gave the women a 30# Ball for the Ball Slam/Burpee. I crushed most of them. Load, slam, and drop down into a burpee.

I gave the women a 30# medicine ball for the Ball Slam/Burpees. It crushed most of them. Load, slam, and drop down into a burpee.

 

Tag Team workouts are high energy and competitive. Any time I want to get the most out of everyone I have them compete against one another.

Tag Team workouts are high energy and competitive. Any time I want to get the most out of everyone I have them face off against one another.

Video