2.28.14 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Squats
2×6 Jump Squats
2x15m Lunge + Quad Stretch
3×8 KB Good Morning, to prep back
4×4 Burpee
Then:
Determine 5x Deadlift weight (2-3 sets)
Then:
30s “Hard” Effort on the Rower, Ski Erg or Airdyne +
90x Rest
During “rest” perform 5x Heavy Deadlifts @ 225/135
5 rounds
Then:
Tag Team 2000m Row/Ski 
P1 Ski/Row
P2 12x KB Headcutter
When P2 completes 12x Headcutter switch. Continue until 300om are complete.
Then:
15x WhipSmash +
3-6-9-12-15-18-21 Burpees
10 minute time cap
Then:
Fall Down
 
Workout 2
Dislocates, 10 normal, 5 reverse
Then:
A light set of each movement to warm-up
Then:
German Body Comp
A1 10x Strict Press
A2 5x KB Bottoms-up Press
A3 10x Ring Rows
Rest 30-60s, 4 sets
Then:
B1 12x KB Deadlift 
B2 5x Pull-ups
B3 4-6x Thick DB Hammer Curls
Rest 30-60s, 4 sets
Then:
C1 10-12x Seated DB External Rotation
C2 6-8x Scap Push-ups 
3-4 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Prepping the low back.

Prepping the low back.


The KB Deadlift, aka Suitcase Deadlift, is a simple alternative to the Barbell Deadlift. And it's different enough to make it challenging in an entirely unique way. The  narrow stance is the kicker.

The KB Deadlift, aka Suitcase Deadlift, is a simple alternative to the Barbell Deadlift. The narrow stance is the kicker. Those with limited ankle flexibility really struggle with this one.


Zac beasting the Thick DB Hammer Curls.

Zac beasting the Thick DB Hammer Curls.


I've integrated the Whip Smash into a few programs these past two weeks. They are SO good at creating an O2 demand they fit nicely into any met-con.

I’ve integrated the Whip Smash into a few programs these past two weeks. They are SO good at creating an O2 demand they fit nicely into any met-con.


The 30s interval is what you make of it. For most of the females a sub 1:50/500m pace was doable.

The 30s interval is what you make of it. For most of the females a sub 1:50/500m pace was doable.


Anna and Erin working the Devil's Tricycles.

Anna and Erin working the Devil’s Tricycles.


While one player row the other does 12x KB Headcutter. There is no reprieve on the way to 2000m.

While one player rows the other does 12x KB Headcutter. There is no reprieve on the way to 2000m.


Jordan grinding out the 5x Deadlift. I wanted the weight to be doable but challenging, enough to create a sticking point while their heart was still racing from the 30s effort preceding it.

Jordan grinding out the 5x Deadlift. I wanted the weight to be doable but challenging, enough to create a sticking point while their heart was still racing from the 30s effort preceding it.


Our first comp team competition is tonight. One year has passed since he threw our name into the hat. The sacrifice. The highs. The lows. The suffering. The commrodory. Everything associated with making a commitment and seeing it through makes tonight extra special.

Our first Comp Team competition is tonight. One year has passed since we threw our names into the proverbial hat. The sacrifice. The highs. The lows. The suffering. The comradery. Everything associated with making a commitment and seeing it through makes tonight extra special.

 

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