1.21.14 Training Sessions (2)

Workout 1
15m Bear Crawl every 30s for 5 minutes
Then:
Jump Warm-up (20s work, 10s rest)
Square Jumps, left
Square Jumps, right
Forward and Backward Jumps
Lateral Jumps
Tuck Jumps
Split Jumps
Then:
4×5 Single-Leg Off-Box Squats (touch and go with trail leg), see pics
Then:
4×10 Heavy DB RDL @ 5010 tempo
Then:
45s Work, 15s Transition
Burpee/Lateral Bar Hops
Sledgehammer on Tire (1:1 left:right)
Ski Erg @ <1:45/155 500m pace
FLR, every 10s perform a ‘strict’ push-up
Medicine Ball Chest Pass (to self)
Slide Board Mountain Climbers
Heavy Alternating KBS
Rest
Rotate through for 30 minutes
 
Workout 2
Determine 60% 1RM for Deadlift and Dips
Then:
German Volume Training
10×10 
Sumo Deadlifts + Dips
Then:
B1 8-10x Standing Thick DB Hammer Curls @ 3010
B2 10-12x DB French Press @ 3010
B3 20-25x BB Grip Roll-ups @ 2020
Rest 90s, 3 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
 
Try to keep the trail leg straight and stay as upright as possible. Today we did 4x5 as a warm-up.

Try to keep the trail leg straight and stay as upright as possible. Today we did 4×5 as a warm-up.


Stretch the Hamstrings and prep the back. Also, a good warm-up.

Stretch the Hamstrings and prep the back. Also, a good warm-up.


45s of Medicine Ball Chest Pass is a lot to ask, which is why I added it to today's circuit.

45s of Medicine Ball Chest Pass is a lot to ask, which is why I added it to today’s circuit.


The standard.

The standard.


One of my new favorites. But don't fall apart. Keep the hips low and levels and pump those legs as fast as you can.

One of my new favorites. But don’t fall apart. Keep the hips low and levels and pump those legs as fast as you can.

 

Wind up, bring the hammer high and emphasize a downward angle into the tire. You get what you give on this one.

Wind up, bring the hammer high and emphasize a downward angle into the tire. You get what you give on this one.


The switch.

The switch.



Eye your target and land with control. There's no time to lose focus.

Eye your target and land with control. There’s no time to lose focus.