4.4.14 Training Sessions (2)

Workout 1
Dynamic Warm-up
Then:
8 minute stations
Station #1
15x Whip Smash + 15m Rope Pull/Sprint + 15x Burpees
Rest 2:00 minutes
Station #2
Max Wall Ball. Every time you break perform 10/6 calories on Ski Erg
Rest 2:00 minutes
Station #3
Max Stubby Axle Deadlift. Every time you break perform 30m Bear Crawl
Rest 2:00 minutes
Station #4
100x Sledgehammer + 1000m Row. If you finish the row go back to the Sledgehammer.
Rest 2:00 minutes
Station #5
EMOM do a 100m Sprint
Then:
Fa ll Down
 
Workout 2
German Body Comp
A1 6-8x Neutral-Grip Pull-ups 
A2 12-15x DB Cyclist Squats
12 minute rotation
Rest 3:00 minutes
B1 8-10x BB Strict Press 
B2 10-12x Single-Arm Thick DB Rows
12 minute rotation
Rest 3:00 minutes
C1 10-12x Thick DB Seated External Rotation
C2 10-12x Strict Hanging Leg Raises 
12 minute rotation
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
When your grip fails (and it will) do a 30m Bear Crawl.

When your grip fails (and it will) do a 30m Bear Crawl.

Bear tracks.

Bear tracks.

As the 10-minutes progress the Bear Crawls get closer together.

As the 10-minutes progresses the Bear Crawls get closer together.

The Strict Press is a great strength developer. It's total body and requires a fair amount of mobility through the shoulder girdle.

The Strict Press is a great strength developer. It’s total body and requires a fair amount of mobility through the shoulder girdle. Butch has been working on his T-Spine mobility. You can see it still has a little ways to go, but it far better than when he started.

Crack the whip!

Crack the whip!

IMG_4921

The chains proved heavy enough to anchor the rope during the Whip Smash.

Jennifer focused on the Rope Pull.

Jennifer focused on the Rope Pull.

Of all the stations today I thought the 100m EMOM was the most entertaining and inventive. Some had 30s of rest before the next minute, others had only 10s.

Of all the stations today I thought the 100m sprint EMOM was the most entertaining and inventive. Some had 30s of rest before the next minute, others had only 10s.