3.3.14 Training Sessions (2)

Workout 1
Throw Medicine Balls
Then:
Dislocates, 10 regular, 5 reverse
Then:
15x Squat +
10x Jump Squat +
5x Tuck Jump
3 sets to warm-up
Then:
15m Heavy Farmer’s Carry +
15m Sprint with Rope +
15m Rope Pull +
15m Sprint with Rope +
15m Rope Pull +
15m Heavy Farmer’s Carry
5 rounds tag team style
Then:
15m Heavy Suitcase Lunge (left arm) +
15m Heavy Suitcase Lunge (right arm) +
20s ALL-OUT Battleropes (various)
Rest a bit, 4 rounds
Then:
21x KBS +
12x Pull-up +
400m Run
4 rounds for time
Then:
Cool Down
 
Workout 2
2x15m Lunge + SL Balance + SLDL, slow
Then:
3×10 KBS, 10 reps each 40#, 50#, 60#
Then:
Sumo Deadlift Strength Ladder
10 reps + 10s Dead Hang Hold
9 reps + 10s Dead Hang Hold
8 reps + 10s Dead Hang Hold
7 reps + 10s Dead Hang Hold
6 reps + 10s Dead Hang Hold
5 reps + 10s Dead Hang Hold
4 reps + 10s Dead Hang Hold
3 reps + 10s Dead Hang Hold
2 reps + 10s Dead Hang Hold
1 rep + 10s Dead Hang Hold
Then:
Cool Down with forearm work
 
Coach’s Comments
N/A
 
Photos
The goal of the Rope Pull/Farmer's Carry combo was intended to season the grip prior to everything else they did today.

The goal of the Rope Pull/Farmer’s Carry combo was to season the grip prior to everything else they did today.



Each set gets progressively harder. The rope is thick and adds up quickly.

Each set gets progressively harder. The rope is thick and adds up quickly.



SPRINT!

SPRINT!



The Battleropes are all-out efforts. It makes for a long 20s.

The Battleropes are all-out efforts. It makes for a long 20s.



Suitcase Lunge. The KB should be heavy enough to pull the athlete off balance. I also told them to go from one step all the way through to the next. This too increases the demand of the movement.

Suitcase Lunge. The KB should be heavy enough to pull the athlete off balance. I also told them to go from one step all the way through to the next. This too increases the demand of the movement.



A better view to see the KB in one hand only.

A better view to see the KB in one hand only.



The wider the set up the less distance the barbell has to travel. One should be able to lift approximately 10% more doing Sumo Dead lift than standard Dead lifts.

The wider the set up the less distance the barbell has to travel. One should be able to lift approximately 10% more doing Sumo Dead lifts than standard Dead lifts.



Lock in your starting position, take the slack out of the bar and go. Zac in perfect position.

Lock in your starting position, take the slack out of the bar and go. Zac in perfect position.



Creating momentum.

Creating momentum.



The circuit we ended with was grip intensive. 21x KBS + 12x Pull-ups with a little time to rest the grip during the 400m run. Four rounds.

The circuit we ended with was grip intensive. 21x KBS + 12x Pull-ups with a little time to rest the grip during the 400m run. Four rounds.



Robyn (right): "You have to rest between sets." Janell (left): "I know, I know."

Robyn (right): “You have to rest between sets.”
Janell (left): “I know, I know.”



I love the simplicity of a barbell. It's beauty in isolation is only out done when it is motion, flying through the air as a result of the lifters efforts against it.

I love the simplicity of a barbell. It’s beauty in isolation is only out done when it is motion, flying through the air as a result of the lifters efforts upon it.