3.10.14 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Squats
2×5 Dislocates (5 regular, 5 reverse)
3×5 Push-ups
Then:
Warm-up with 10-1 Explosive Step-up Ladder @ 17.5-24″
10 with the left, 10 with the right
9 with the left, 9 with the right
8 with the left, 8 with the right, etc..
Then:
2x Goblet Squat Ladder 
10 each @ 25, 35, 45, 60
Then:
12-Minute Row/Ski Progression
P1 EMOM do 8 cals for 4 minutes
P2 15x KBS + 12x Lateral Barrier Hop for duration
Switch, rest 2:00 minutes
Then:
P1 EMOM do 10 cals for 4 minutes
P2 15x Ball Slam + 7x Tuck Jump for duration
Switch, rest 2:00 minutes
Then:
P1 EMOM do 12 cals for 4 minutes
P2 10x Headcutter + 7x Burpee for duration
Switch
Then:
Cool Down
 
Workout 2
Dislocates, 10 regular, 5 reverse
Arm Circles (for./back.) 10/10/10 small, medium, large
3×8 Push-ups
Then:
4×10 Close-Grip Bench Press
Rest 2:00 minutes between sets
Then:
3x(6-8) Koji Bench Press (attach 1-2 KB to each end of the bar), standard grip
Then:
8-10x DB Seated L-Raise +
10s Battle Rope Alternating Waves +
10s rest +
10s Battle Rope External Circles +
10s rest +
10x Battle Rope Internal Circles
This is one set, do 4
Then:
Seated DB Biceps Curl Extension Set
Max rep @ Pronated-Grip
Rest 10s
Max reps @ Supinated Grip
Rest 10s
Max reps @ Hammer-Grip
Rest 2:00 minutes, repeat once.
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The Earthquake Bench Press. Attach two kettlebells to the end of the bar via JumpStretch bands. It starts out weird, but gets easier as the nervous system adjusts.

The Earthquake Bench Press. Attach two kettlebells to the end of the bar via JumpStretch bands. It starts out weird, but gets easier as the nervous system adjusts.

Thick DB Lateral Raises.

Thick DB Lateral Raises.

As you extend the elbows try to keep the arm parallel to the floor.

As you extend the elbows try to keep the arms parallel to the floor.

After each set of DB Lateral Raises head over to the Battleropes. I love this tool to condition the shoulders because of the variety in planes of motion it allows.

After each set of DB Lateral Raises head over to the Battleropes. I love this tool to condition the shoulders because of the variety in planes of motion it allows. It’s also fun.

The Plate Pinch Step-up has very little to do with the step-ups and everything to do with holding the plate between your fingers as your center of gravity moves up and down off the box.

The Plate Pinch Step-up has very little to do with the step-up and everything to do with holding the plate between your fingers as your center of gravity moves up and down off the box.


Some did their Lateral Barrier Hops on the ground over a line. Other I made jump over a bench.

Some did their Lateral Barrier Hops on the ground over a line. Other I made jump over a bench.


Every Tuck Jump, no matter how tired you are, should be explosive and high. Reset every rep to ensure the standard is met.

Every Tuck Jump, no matter how tired you are, should be explosive and high. Reset every rep to ensure the standard is met.


Boom. The Prowlers have arrived.

Boom. The Prowlers have arrived.