2.18.14 Training Session (1)

Workout 
Throw Medicine Balls (various)
Then:
2×5 Wall Squats
2×10 Squats
3x (For. Lunge + Reverse Crab Walk + Broad Jump + Reverse Lunge)
2×5 Tuck Jumps
Then:
4×5 KB SLDL (hold one KB, try to go up each set)
Then:
3×8 KB Bottoms-up Press
Then:
45/15 Circuit
45s work, 15s transition:
Battle Ropes
KB Headcutter
Ski Erg
Reverse Plank (place feet on box 17.5″ box) 
Medicine Ball Chest Pass (to self)
Burpee/Bar Hop
Dead Hang, every 10s perform a pull-up
Rest
30 minute AMRAP
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
I'm always amazed how difficult this exercise is for everyone. Understand how to hinge form the hips, keep the low back flat, engaging the mid-scapular muscles, and extending the back leg upwards doesn't come naturally for most. Tara on the other hand has it.

I’m always amazed how difficult this exercise is for most people. Understanding how to hinge from the hips, keep the low back flat, engage the mid-scapular muscles, and extending the back leg upwards doesn’t come naturally for majority of people. Tara on the other hand has it.



Jason in the corner doing some distraction work.

Jason in the corner doing some leg distraction work.



Prepping for the work to come with a little self care.

Prepping for the work to come with a little self care.



Being able to maintain the Battleropes for 45s is a monumental task. The key is to mix the patterns up. When one pattern starts to tire switch to another.

Being able to keep the Battleropes moving for 45s is a monumental task. The key is to mix the patterns up. When one pattern starts to tire switch to another.



More self care.

More self care.



Keep the hands soft. The ball should touch the chest lightly and then leave the hands at the top. This is another difficult exercise to maintain for 45s.

Keep the hands soft. The ball should touch the chest lightly and then leave the hands at the top. This is another difficult exercise to maintain for 45s.



I didn't realize it until after the fact that there were two grip holds in the today's circuit. Oh well.

I didn’t realize it until after the fact that there were two grip holds in the today’s circuit. Oh well.



Hit the burpee...

Hit the burpee…



...and then the bar hop.

…and then the bar hop.


We usually do these with DBs in hand. Today we used the bar. This is a great way target the VMOs.

We usually do these with DBs in hand. Today we used the bar. This is a great way target the VMOs.


The chaser...

The chaser…


Brian about to get under the bar.

Brian about to get under the bar.