4.2.14 Training Sessions (2)

Workout 1
Throw Medicine Balls (various)
Then:
Dislocates, 10 regular + 5 reverse
2×5 Wall Squats
2×10 Squats
2×15 Jump Squats
3×5 Tuck Jumps
2×3 Pike Jumps
3×5 Push-up
Then:
4×4 KB Windmills, start light and go up each set
Then:
DB Goblet Squat (see photo) Strength Ladder
10 reps each @ 30, 40, 2×50
Then:
30x TGUs:
10 reps @ 30
8 reps @ 40
6 reps @ 50
6 reps @ 60 
Rest as needed between sets
Then:
DB Lunge + Man-Makers
20 reps @ 2×30 + 12x DB Man-Makers
18 reps @ 2×35 + 10x DB Man-Makers
16 reps @ 2×40 + 8x DB Man-Makers
14 reps @ 2×45 + 6x DB Man-Makers
12 reps @ 2×50 + 4x DB Man-Makers
10 reps @ 2×65 + 2x DB Man-Makers
Then:
4x (30s Split Jump + 30s Rest)
Then:
Cool Down
 
Workout 2
Dislocates, 10 regular + 5 reverse
2×5 Wall Squats
Then:
15x Squats +
10x Jump Squats +
5x Tuck Jumps +
3x Pike Jumps +
2x Knee Jumps
2 sets
Then:
Work up on Back Squat
6-5-5
Then:
5×5 Back Squat
Rest 3:00 minutes
During ‘rest’ perform 10x Ring Rows + 10x Sledgehammer Hits
Then:
4x (30s Jump Squat + 30s Rest)
Rest 2:00 minutes
4x (30s Slide board Mt. Climbers + 30s Rest) 
Rest 2:00 minutes
4x (30s Split Jumps + 30s Rest)
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Pike Jump.

Pike Jump.



We usually do walking lunges. Today I had everyone lunge forward and push back. Try to drive through the front heel not the toes. As the weight goes up try to keep it together.

We usually do walking lunges. Today I had everyone lunge forward and push back. Try to drive through the front heel not the toes. As the weight goes up try to keep it together and not fall apart.



I mentioned that some people fold when the work gets difficult and some people rise up. Scott Boone has risen up and made himself better. He's leaned up and gotten much better in a relatively short amount of time.

I mentioned a few days back that some people fold when the work gets difficult and some people rise up. Scott Boone has risen up and made himself better. He’s leaned up and gotten much better in a relatively short amount of time.



Keep the body in a rigid plank position. Notice the arms are internally rotated. As you pull rotate externally.

Keep the body in a rigid plank position, toes up. Notice the arms are internally rotated in the bottom. As you pull rotate externally.



5x5 Back Squats. During the rest the tire awaits.

5×5 Back Squats in the background.



Everyone loves beating the shit out of the tire. So I made it part of their "rest" during today's back squats.

Everyone loves beating the shit out of the tire. So I made it part of their “rest” during today’s back squats.



Scott was resistant to do the 50# DBs, and for good reason. He wasn't able to do them, but why not try.

Scott was hesitant to do the 50# DB for the Lunge/Man-Maker Combos, and for good reason. He wasn’t able to do them, but why not try. Sometimes you have to fail to know what you’re capable of.



These suck. There's a video on our instagram page showing how they are performed.

These suck. There’s a video on our instagram page showing how they are performed.


Badass pic.

Badass pic.