1.3.14 Training Session (1), FYF

Workout 
2×5 Dislocates
2×3 Reverse Dislocates
3×8 DB Arnold Press
2x15m Lunge + 15m Bear Crawl
2×5 Tuck Jumps
Then:
Windmill Strength Ladder
5/5 @ 30
4/4 @ 40
3/3 @ 45
2/2 @ 50
1/1 @ >50
Then:
6x (3 each) TGU +
20x Split Jumps
3 rounds for time
Rest 3 minutes
Then:
15 Minute AMRAP
10x Thruster @ 105/75 +
200m Run
Rest 5 minutes
Then:
11 Minute Time cap
1 – 10 Burpees + 20-18-16-14-12-10-8-6-4-2 Box Jump-Overs
Looks like:
1x Burpee + 20x Box Jump Over +
2x Burpee + 18x Box Jump Over +
3x Burpee + 16x Box Jump Over, etc…
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Lunge + Bear Crawl combo. One of my favorite warm-ups.

Lunge + Bear Crawl combo. One of my favorite warm-ups.

If the weight is dosed appropriately the first few rounds will be unbroken. But  by the third or fourth it will break you.

If the weight is dosed appropriately the first few rounds will be unbroken. But by the third or fourth it will eventually break you.

Prepping the shoulders.

Prepping the shoulders.

When you first start training you often get exposed. Whether it's your conditioning, your mobility, or your willingness to push. Regardless, it's important to keep perspective, take your time, and do what's is needed to get better.

When you first start training you often get exposed. Whether it’s your conditioning, your mobility, or your willingness to push. Regardless, it’s important to keep perspective, take your time, and do what’s needed to get better. The benefit of training with others is that we’ve all been there and we’re all fighting for the same thing.

I like this technique for Box Jump Overs. Jump to the other side, hit the edge, and slide off. It's efficient, but dangerous. If you feel comfortable with the box height go for it. Otherwise, jump on top, gather yourself, and jump off to the other side.

I like this technique for Box Jump Overs. Jump to the other side, hit the edge, and slide off. It’s efficient, but dangerous. If you feel comfortable with the box height go for it. Otherwise, jump on top, gather yourself, and jump off to the other side.