2.17.14 Training Sessions (3)

Workout 1
EMOM warm-up:
Odd – 100m Ski or Row
Even – 15x KBS @ 45/35
20 minutes (10 sets each)
Then:
P1 30m Reverse Sled Drag
P2 Burpees for the duration of drag
P3 KB Rack Hold for the duration of drag @ 2×40/30
P4 Rest
20 minute AMRAP
Then:
5x Toes-to-Bar +
15m Strict Bear Crawl
3-5 rounds
Then:
Cool Down
 
Workout 2
Dislocates, 10 reps normal, 5 reps reverse
Then:
3×10 Push-usp
3×10 Hanging Ring Rows
Then:
Single-Arm KB Press Ladder (start strict, progress to Push Press/Jerk)
10 reps @ 25, 35, 45, 50
Then:
Single-Arm KBS Ladder
10 reps each @ 40, 50, 60, 70
Do both sides before you put the KB down
Then:
6x Heavy KB Cleans + 
6x Neutral-Grip Pull-ups +
12x Heavy DB Shrugs +
12x Box Step-ups holding bumper plates in each hand
Move for 30 minutes
Then:
Cool Down
 
Workout 3
“Go Primal Tri”
150 Calories +
2000m Row +
2.75 mile run
for time
 
Results
None today.
 
Coach’s Comments
Felt like crap today. Left the gym at 10am to come home and rest. Lots of probiotics, water, wellness greens, and D3. Hope to be back in good form tomorrow. 
 
Photos
The sticky mats are the perfect surface for drags. The friction is real, but not so bad the sleds don't move. We;re going to have some fun with these things.

The sticky mats are the perfect surface for drags. The friction is real, but not so bad the sleds don’t move. We’re going to have some fun with these things. I think I’m going to try some upper body stuff with them next. 


Some needed more, other less. Rob pulling strong.

Some needed more, other less.


Player one drags while player three holds two KBs in the rack position for the duration. For many this was the hardest station of them all.

Player one drags while player three holds two KBs in the rack position for the duration. For many this was the hardest station of them all. The magic of the Rack Hold is that it forces you to engage in a mental conversation with yourself. Because the player is not moving there is nothing to do but “be in your own head.” Graham waiting patiently. 


The Strict Bear Crawl requires a more rigid position and smaller steps. It's a quad burner, the perfect compliment to the heavy drags performed earlier. I'm always amazed at the resilency of our athletes. They rarely complain, the just do.

The Strict Bear Crawl requires a more rigid position and smaller steps. Try to keep the torso parallel the floor and the knees about 2-3″ above it. It’s a quad burner, the perfect compliment to the heavy drags performed earlier. I’m always amazed at the resiliency of our athletes. They rarely complain, they just do.


The hypertrophy class today was a grip extravaganza. Cleans, Pull-ups, DB Shrugs, and Plate pinch step-ups. I didn't care how they performed he step-ups. I on;y cared if they were able to hold the plate(s) the entire set. It was literally thirty minutes of grip training.

The hypertrophy class today was a grip extravaganza. Cleans, Pull-ups, DB Shrugs, and Plate-Pinch Step-ups. I didn’t care how they performed the step-ups. I only cared if they were able to hold the plates the entire time. It was literally thirty minutes of grip training.


Another option. Hold two smaller plates if the 25# is too much.

Another option. Hold two smaller plates if the 25# is too much.