4.3.14 Training Sessions (2)

Workout 1
Jog 800m
Then:
38x KBS +
38x Lunges +
38s Wall Sit
3 rounds 
Then:
“Happy 38th Birthday Janell”
1:00 ALL-OUT Row (go for 38 calories)
How ever many calories you fall short make up the difference in Reverse Burpees
For example, if you get 30 calories in a minute perform 8x Reverse Burpees.
If you get 25 calories in a minute perform 13x Reverse Burpees, etc.
Rest 3:00 minutes after Reverse Burpees
4 rounds
Then:
19x Pull-ups +
76x Squats
3 rounds for time
Then:
Cool Down
 
Workout 2
Work up on Sled Drags (3-4 sets to find a heavy 30m)
Then:
30m Heavy-as-F%$K Forward Sled Drags +
5x Explosive “Approach” Step-ups (each leg), see photos
5 sets, rest plenty
Then:
5x Stubby Axle Press +
10x Stubby Axle Deadlift +
3x Weighted Pull-up
5 sets, rest plenty between
Then:
50x Dips
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Attack the box! Explode.

Attack the box! Explode.

Leverage is everything. The weight is right when the player's body is 45 degrees to the floor.

Leverage is everything. The weight is right when the athlete’s body is 45 degrees to the floor.

Drive.

Drive.

To ensure a solid grip thread your hand through the strap and then grab it.

To ensure a solid grip thread your hand through the strap and then grab it.

After the 5x Push Press lower the Axle down without putting it onto the floor. This guarantees the grip stays under tension and is work sufficiently. Notice how the bar is slowly slipping.

After the 5x Push Press lower the Axle down without putting it onto the floor in preparation for your deadlifts. This guarantees the grip stays under tension and is worked sufficiently. Notice how the bar is slowly slipping.

No matter what your row and reverse burpees had to add up to 38. The row determined the number of reverse burpees to be performed. This was Janell's third row. Seventeen Reverse Burpees await.

Your row and reverse burpees had to add up to 38. The row determined the number of reverse burpees to be performed. This was Janell’s third row. Seventeen Reverse Burpees await.

Happy Birthday!

Happy Birthday!

Three should be heavy.

Three should be heavy.

 

The Thursday Pain Pics.

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