4.26.14 Training Sessions (2)

Workout 1
Shoulder Circles 10-10-10
20x Shoulder Passes
2x15m Lunge + 15m Bear Crawl
2×12 Seated DB External Rotation
3×10 KBS @ 40, 50, 60#
Then:
German Body Comp Training
A1 10-12x Sumo Deadlifts
A2 10-12x Standing Thick DB Strict Press (Semi-Supinated)
A3 10-12x Standing DB Hammer Curls
A4 30x Supine Medicine Ball Explosive Chest Passes @ 40/25
15 minute rotation
Rest 5 minutes
Then:
B1 15m Heavy Thick DB Walking Lunges
B2 6-8x Hanging Leg Raises (aka Strict Toes-to-Bar)
B3 10-12x Supinated-Grip Bent-Over Row
B4 Max Reps Strict Push-ups, CTF
15 minute rotation
Rest 5 minutes
Then:
4 sets of M.E. Strict Pull-ups (band between 8-10 reps on first only)
Rest plenty between
Then:
Cool Down
 
Workout 2
Sprint Prep (5-8 minutes) + Hip Mobility
Then:
P1 30m Sandbag Zercher Carry 
P2 Deadlifts for the duration 
P3 Rest
Switch, 6 rounds each
Record total team deadlifts
Then:
“Litvinov Conversion”
8x BB Thrusters, dump the bar and immediately sprint 30m ALL-OUT – see video below.
2:1 rest
4 rounds (two left, two right)
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Hit 8x Thrusters, dump the bar, and GO! The goal is to minimize transition time between barbell movement and sprint. The first 15-20 yards are ALL OUT.

Hit 8x Thrusters, dump the bar, and GO! The goal is to minimize transition time between barbell movement and sprint. The first 15-20 yards are ALL OUT. See video below.

 

Video