3.6.14 Training Sessions (2)

Workout 1
Dislocates, 10 regular, 5 reverse
Then:
2×5 Wall Squats
15m Lunge + Quad Stretch Combo
Then:
15m MB Bear Crawl +
15m Ball Slam/Burpee/Broad Jump +
15m Rock Carry + 
15m Reverse MB Bear Crawl
12 minutes, tag team
Then:
Phase I
Heavy Mini-DB Complex:
4x DB Hi-Pull +
4x DB Front Squat +
4x DB Push Press +
250m ALL-OUT Row/Ski +
90s rest
4 sets
Rest 5 minutes
Then:
Phase II
12x Front Squat +
2:00 of Burpee/Broad Jumps (minimum of 60m) +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase III
10x Hanging Ring Rows +
10x Toes-to-Bar
4 rounds at cool down pace
Then:
Cool Down
 
Workout 2
Dislocates, 10 regular, 5 reverse
Then:
2×5 Wall Squats
2×10 Squats
2x15m Lunge + Quad Strength
3×8 DB SOTS Press
2×5 Tuck Jumps
Then:
T-Spine Mobility
Then:
OHS Strength Ladder
10 reps 
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between each set perform 3x High Box Jumps
Then:
Cool Down
 
Coach’s Comments
N/A 
 
Photos
For many the MB warm-up was tough. I threw in a reverse MB Bear Crawl to shock the system. Any time you can learn how to do something new you get better.

For many the MB warm-up was tough. I threw in a reverse MB Bear Crawl to shock the system. Any time you can learn how to do something new you get better.



The dreaded Rock Carry.

The dreaded Rock Carry.



I was very specific today about the Burpee/Broad Jump interval. What makes IWTs so special is setting a standard that is appropriate for the athlete that they have to reach for during the 2:00 minute interval. Remember, the goal is to top out at 90% Max Heart Rate. Left to their own accord, most people don't push themselves to that level without something to shoot for.

I was very specific today about the Burpee/Broad Jump interval. What makes IWTs so special is setting a standard that is appropriate for the athlete; something they have to reach for during the 2:00 minute interval. Remember, the goal is to reach 90% Max Heart Rate. Left to their own accord, most people won’t push themselves to that level without something to shoot for.



Get your mind right. Each set is progressively harder than the one before it.

Get your mind right. Each set is progressively harder than the one before it.



If the weight is right on the Mini-DB Complex the athlete should NOT want to do another rep by the end of 4x Push Press. Stephanie's weight was perfect, and because of it she was very focused and dialed into the moment.

If the weight is right on the Mini-DB Complex the athlete should NOT want to do another rep by the end of 4x Push Press. Stephanie’s weight was perfect, and because of it she was very focused and dialed into the moment.



Tucker was ready to lower the weight for the last set. I yelled at him and told hold to gut it out. He did 12 reps on his last set. Sometimes we all need a little encouragement and coaching. He had it in him, he just didn't know it.

Tucker was ready to lower the weight for the last set. I yelled at him and told hold to gut it out. He did 12 reps on his last set. Sometimes we all need a little encouragement and coaching. He had it in him, he just didn’t know it.



Float'em up.

Float’em up.