3.14.14 Training Sessions (2)

Workout 1
Do a few reps of each movement to warm-up
Then:
Every minute on the minute work through the following circuit:

15x Ball Slam 
15x KB Hi-Pull
20x Jump Squats
15x KB Hi-Pill
15x KB Hi-Pull
20x Jump Squats
30x Double Unders
20x Jump Squats
15x Ball Slams 
15x DB Push Press
30x Double Unders 
15x DB Push Press
30x Mountain Climbers
20x Jump Squats
15x KB Hi-Pulls
20x Step-up Hops
15x DB Push Press
15x KB Hi-Pull
15x DB Push Press
15x DB Push Press
30x Mountain Climbers
15x Burpees
20x Jump Squats
15x Burpees
20x Step-up Hops
30x Mountain Climbers
20x Jump Squats
20x Step-up Hops
15x DB Push Press
60s FLR
15x Ball Slams 
20x Step-up Hops
20x Step-up Hops
20x Jump Squats
30x Mountain Climbers
15x KB Hi-Pull
20x Step-up Hops
20x Step-up Hops
15x KB Hi-Pulls
15x Burpees
15x Ball Slams 
15x KB Hi-Pulls
15x Burpees
60s FLR
20x Jump Squats
30x Double Unders 
15x DB Push Press
20x Step-up Hops
15x KB Hi-Pulls
15x DB Push Press
20x Step-up Hops
15x DB Push Press
30x Double Unders 
20x Jump Squats
Then:
Fall Down
 
Workout 2
Dislocates, 10 regular, 5 reverse
Then:
12x (each) Bulgarian Bag Halos +
7x Push-ups
3 sets to warm-up
Then:
Strict Press
5-5-5-5
Then:
Work up to 4RM Deadlift
6-4-4-4
Then:
Deadlift Cluster Training
1-1-1-1-1
Rest 15s between reps
Rest plenty (~4 minutes), 3 sets
Then:
3×10 Nordic Curls
Chase each with Explosive Medicine Ball Hamstrings Kicks – see photo
Then:
Cool Down
 
Coach’s Comment
 
Photos
The Nordic Curl is a great way to train the Hamstrings eccentrically, which is how they primarily function.

The Nordic Curl is a great way to train the Hamstrings eccentrically, which is how they primarily function.


 
A new addition to the Hamstring madness. Player one rolls the medicine ball down Player one's legs. Wen it reaches their heels they explosively curl their legs. It made for a nice chaser for the Nordic Curls.

A new addition to the Hamstring madness. Player one rolls the medicine ball down Player one’s legs. Wen it reaches their heels they explosively curl their legs. It made for a nice chaser for the Nordic Curls.


This was a brutal workout. No captions are necessary.
 
IMG_4143
 
 
IMG_4144
 
 
 
IMG_4150
 
 
IMG_4151
 
 
IMG_4153
 
 
IMG_4154
 
 
IMG_4158
 
 
IMG_4112