12.27.13 Training Session (2)

Workout 1
Locomotor Warm-up (10 minutes of skipping, shuffling, bounding, etc.)
Then:
15 min AMRAP
400m Run +
15x KBS +
15x Burpees
Max rounds
Then:
Rest 5 minutes
Then:
9 min AMRAP 
100m Sprint +
Ascending by 2 Alternating DB Snatch 
Climb the ladder as high as possible (2, 4, 6, 8, 10, etc…)
Then:
Rest 5 minutes
Then:
9 min AMRAP 
1-Mile Run +
Max Pull-ups (in time remaining)
Then:
Cool Down
 
Participants
Many
 
Workout 2
Get warm
Then:
Work up on Back Squat 
Then:
5-5-5-3-3-3
Then:
30x Wall Ball +
500m Ski Erg +
20x Wall Ball +
500m Ski Erg +
10x Wall Ball +
500m Ski Erg
for time
Rest 8-10 minutes
Then:
30-20-10
Push Press @ 75# +
Burpee/Pull-up
for time
Then:
Cool Down
 
Participants
Jordan Cuffe
Coach Chris
Graham Partain
 
Coach’s Comments
N/A
 
Photos
Rob working through the Ascending Snatch ladder early this morning.

Rob working through the Ascending Snatch Ladder early this morning.



The proper height.

The proper height.



Jordan and Graham joined me at 7:30 this morning. Technically there was no class scheduled. Here is Graham working through the set of 30 Wall Ball from workout 2 (shown above)

Jordan and Graham joined me at 7:30 this morning. Technically there was no class scheduled. That is a dangerous proposition. The workouts I write for myself are HARD. But they hunkered down and did the work. It was nice to have a push and to workout with some of the guys.



A month off will have you reeling. George did ok though. Welcome back.

A month off will have you reeling. George did ok though. We do so much volume here. Volume is much easier to sustain (over breaks) than strength. In other words, because his base is so wide and he’s use to the volume it won’t take long to feel good again.



Can't wait to see the footage from the GoPro cams from above. Thanks for hanging around and do ing this today.

Can’t wait to see the footage from the GoPro cams from above. Thanks for hanging around Graham and doing this today.