5.2.14 Training Sessions (2)

Workout 1
20x Balancing Leg Swings (4-ways)
2×5 Wall Squats
20x Shoulder Passes
2x15m Lunge + Bear Crawl
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60, 70
After each set perform 5x Tuck Jumps
Then:
15m KB Clean + Deck Squat + KB Broad Jump (see video)
Work up to the heaviest weight possible, 2-3 sets
Then:
30 minute EMOM
1st Minute do 10x Burpees
2nd Minute do 15x Wall Ball @ 20/14
3rd Minute do 20x KBS @ 40/30
Then:
Fall Down
 
Workout 2
German Body Comp Training
A1 10-12x BB Cyclists Squats
A2 10-12x Thick DB Bent-Over Rows
12 minutes rotation
Then:
B1 8-10x Single-Leg Off-Box Squats
B2 8-10x BB Strict Press
12 minute rotation
Then:
C1 6-8x BB RDL 
C2 Max Effort Hollow on Back
Rest 60-90s, 4 sets
Then:
Cool Down with Rice Bucket work
 
 Coach’s Comments
 N/A
 
Photos
Prone Shoulder Passes.

Prone Shoulder Passes.

Another view.

Another view.

Jumps to get everything goin. Focus on moving with intention, speed, and explosiveness. Each jump should be maximal effort.

Jumps to get everything goin. Focus on moving with intention, speed, and explosiveness. Each jump should be maximal effort.

KB Broad Jump. There's a bit of a learning curve. The main points are keep the back flat, the chest high, decelerate with the legs upon landing, and don't let the bell pull you into a collapsed position. Other than that it's pretty simple.

KB Broad Jump. There’s a bit of a learning curve. The main points are keep the back flat, the chest high, decelerate with the legs (not the back) upon landing, and don’t let the bell pull you into a collapsed position. Other than that it’s pretty simple.

George mid-flight.

George mid-flight.

After each class it looked like a bomb went off. Bodies everywhere.

After each class it looked like a bomb went off. Bodies everywhere. Exhibit A.

Exhibit B.

Exhibit B.

Exhibit C.

Exhibit C.

Tami deep in the moment. Around minute 20 this starts getting REALLY hard.

Tami deep in the moment. Around minute 20 this starts getting REALLY hard.

 
Video