3.21.14 Training Sessions (2)

Workout 1
Jog 400m
Then:
1:00 minute Row +
1:00 minute M.E.Burpees (roll immediately into the burpees)
Rest while partner goes
3 round
Minimal rest
Then:
1:00 minute Ski Erg +
1:00 minute M.E. KBS (roll right into the KBS)
Rest while partner goes
3 rounds
Minimal rest
Then:
1:00 minute Airdyne +
1:00 minute M.E. Alternating Sledgehammer on Tire (roll right into the sledgehammer)
Rest while partner goes
3 rounds
Minimal rest
Then:
200m Run +
1:00 minute M.E. Wall Ball (roll immediately into the Wall Balls)
Rest while partner goes
3 rounds
Then:
Cool Down
 
Workout 2
Dislocates, 10 regular, 5 reverse
Then:
3×5 Wall Squats
2×10 Squats
2×10 Jump Squats
2x15m Lunge + Quad Stretch Combo
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
55 perfect reps
Rest plenty between sets
Then:
Cool Down
 
Coach’s Comments
 N/A
 
Photos
OHS provide a lot of information about the athlete's spinal mobility, shoulders, hips, and their ability to tie it all together.

Overhead Squats provide a lot of information about the athlete’s spinal mobility, shoulders, hips, and their ability to tie it all together.

Szabo looking solid at the bottom.

Szabo looking solid at the bottom.

Latissa pounding the tire. The SISU hammer is 42" long and weights (unloaded) 14#. One minute of all you've got into the tire AFTER a one minute on the Airdyne is imposing.

Latissa pounding the tire. The SISU hammer is 42″ long and weights (unloaded) 14#. One minute of all you’ve got into the tire AFTER one minute on the Airdyne is imposing…to say the least.

Kara on the Kettlebell Swings.

Kara on the Kettlebell Swings.

The goal is to "roll into" the transitions. In other words, go from the rower immediately into the burpees.

The goal is to “roll into” the burpees with little to no transition time.



It is what you make of it.

It is what you make of it.

Going the distance on Wall Ball is tough. The key to find a gear you can sustain your efforts with. Most agreed this was the hardest max effort set of the day.

Going the distance on Wall Ball is tough. The key is to find a gear you can sustain your efforts with. Most agreed this was the hardest max effort set of the day. Brian (left) had to rest.

FYF.

FYF.

Alana was having a little back pain, so I gave her FLR on the rings instead of Sledgehammer. You have to be capable and willing to provide alternatives or substitutions. Just because you're injured doesn't mean you shouldn't train.

Alana was having a little back pain, so I gave her FLR on the rings instead of Sledgehammer. You have to be capable and willing to provide alternatives or substitutions when necessary. Just because you’re injured doesn’t mean you shouldn’t train.

Tools.

Potential energy.

Kinetic energy.

Kinetic energy.