4.22.14 Training Sessions (2)

Workout 1
Jog 400m
Then:
20x Balancing Leg Swings (4-way)
20x Shoulder Passes
3x15m Lunge + 15m Bear Crawl
3×3 Broad Jumps
2×5 Burpees
2×5 Tuck Jumps
Then:
P1 3x Rope Pull/Sprint 
P2 Burpees for the duration of Rope Pulls
P3 Rest
Switch, 8-minute rotation
Then:
P1 250m Row
P2 KB Rack Hold @ 2×45/30# for the duration of Row
P3 Rest
Switch, 8-minute rotation
Then:
P1 25x KBS @ 60/40#
P2 4x Explosive Step-up Hop + 2x Box Jump for the duration of KBS
P3 Rest
Switch, 8-minute rotation
Then:
P1 400m Run
P2 Pull-ups for the duration of run
P3 Rest
Switch, 8-minute rotation
Then:
Cool Down with Couch Stretch
 
Workout 2
20x Shoulder Passes
2×12 Seated DB External Rotation
2×5 Push-ups
Then:
Shoulder Prep Series (5-8 minutes)
Then:
Practice Handstand Push-ups (5-6 minutes)
Then:
Work up to 3RM CG Bench Press and Chin-up
Then:
Superset CG Bench Press and Weighted Chin-up Cluster Training
1-1-1-1-1
Rest 15-20s between each REP
3 total sets, rest completely between sets (i.e. 3-4 mins)
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Preparatory work is a huge emphasis this week and will be in the weeks to come. Here Beau is doing some simple, but effective, band pulls to wake up the scapular retractors.

Preparatory work has been a huge emphasis this week and will continue to be in the weeks to come. Here Beau is doing some simple, but effective, band pulls to wake up the scapular retractors.

The Xeve.

The Xeve.

The simplicity of the Reverse Drag is one reason I like it so much.

The simplicity of the Reverse Drag is one reason I like it so much. Lock in and pull.

Stay tight. It's easy to get loose when fatigue accumulates.

Stay tight. It’s easy to get loose when fatigue accumulates.

The first pull almost feels light, but by the third it becomes a grind, especially  for 8-minutes.

The first pull almost feels light, but by the third it becomes a grind, especially for 8-minutes.

Deep breathes, upright posture. Try to keep the  conversation from going sour.

Deep breathes, upright posture. Try to keep the conversation from going sour.

It is what you make of it.

It is what you make of it.

 

Video