1.17.14 Training Sessions (2)

Workout 1
The athlete has 50 minutes to complete all of the tasks below. 
Each round begins with a 200m run
When the athlete comes back into the gym they select which exercise to do.  
Exercises include:
1. 200x Walking Lunges
2. 500m Row 
3. 125x KBS @ 45/35
4. 40x Toes-to-Bar
5. 35x Burpee/Box Jumps @ 20/17.5″
6. 30x Ball Slam/Barrier Hops 40/25
7. 20x Wall Walks
8. 12x Rope Pull/Sprints
9. 3x Gauntlet Farmer’s Carry (Males @ 2×45-50#, Females @ 2×30-35#)
10. 50 Calorie Sprint on Ski-Erg 
 
Results
Those that finished:
Jordan Cuffe – 49:55
Jen Hernandez – 45:05
 
Workout 2
A few light sets of each movement
Then:
“High Density Method”
Block A
5x Weighed Pull-up +
15x RDL +
30x Runner’s Bridges (see photos)
Rest 3 minutes
4 sets
Then:
Block B
5x Dips +
15x Neutral-Grip Thick DB Chest Press +
30x Medicine Ball Chest Passes (to self)
Rest 3 minutes
4 sets
Then:
Cool Down
 
Coach’s Comments
Today I filmed “Coach’s Top 5 Arm Exercises.” Look for that early next week.  
 
Photos
The top position of the Wall Walk.

The top position of the Wall Walk.



Tony Mid Flight on the Ball Slam/lateral Hop

Tony mid-flight on the Ball Slam/Lateral Hop.



...and mid-Toes-to-Bar

…and mid-Toes-to-Bar



It's tough to see from this picture, but Scott's hips are off the floor. He is cycling the legs back and forth while maintaining and elevated hip position. It's a hamstring burner, the perfect chaser for RDLs.

It’s tough to see from this picture, but Scott’s hips are off the floor. He is cycling his legs back and forth while maintaining an elevated hip position. It’s a hamstring burner, the perfect chaser for RDLs.



Send the hips back and trace the legs all the way to the floor. Back flat. Go for the stretch.

Send the hips back and trace the legs all the way to the floor. Back flat. Go for the stretch.



The weight isn't crushing, but by 12 reps what started fast becomes a slow and grinding slugfest.

The weight isn’t crushing, but by 12 reps what started fast becomes a slow and grinding battle.