4.5.14 Training Sessions (2)

Workout 1
Throw Medicine Balls (various)
Then:
Shoulder Dislocates, 10 regular + 5 reverse
2x15m Lunge
2×10 Squats
2×5 Tuck Jumps
Then:
10x DB Curls +
10x Upright Row +
10x Bent-Over Row +
10x Strict Press +
20s ALL-OUT Battleropes (various)
One set each @ 15, 20, 25, 30, <30 (5 total sets), cheating is allowed in the latter sets
Then:
P1 20x KBS @ 60/40#
P2 FLR
Switch, five rounds each player (100 total KBS)
Then:
15x Heavy Goblet Squat @ 70/40 +
2:00 minutes of 4x Explosive Step-up Hops + 2x Box Jumps
Rest 2:00 minutes
3 sets
Then:
Cool Down 
 
Workout 2
10 minute Stations (ramp up intensity as time progresses)
Station #1
5x Stubby Axle Shoulder-to-Overhead +
2x Heavy Tire Flips
Rest 5:00 minutes
Then:
Station #2
8x Touch-and-go Power Cleans +
60m Prowler Push (High Handle) +
Rest 5:00 minutes
Station #3
60m Farmer’s Carry Walk +
20x Sledgehammer Hits
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Your first time using the Prowler is an eye opening experience. It is unique in it's ability to make one nauseous almost instantaneously.

Your first time using the Prowler is an eye opening experience. It is unique in it’s ability to make one nauseous within 5-10s. It’s also nice to push something as fast as you can. Nothing inside the gym, with exception to the Airdyne, is quite so deadly.



Move into the tire. Initiates movement forward and up, not just up.

Move into the tire. Initiate movement forward and up, not just up.



What does the Farmer's Walk work? Looks to me like it works everything.

What does the Farmer’s Walk work? Looks to me like it works everything.



600# tire...no problem.

600# tire…no problem.



Zac and Tucker moving steadily.

Zac and Tucker moving steadily. Notice the slight forward lean of the implements. This is important, as it creates momentum in the direction you wish to move.



If you could hear his legs you'd hear them weeping.

If you could hear his legs you’d hear them weeping.



Tony and I jammed at the 10am slot. So much fun.

Tony and I jammed at the 10am slot. So much fun.