5.21.14 Training Sessions (2)

Workout 1
400m Jog
Then:
20x Shoulder Passes
3×8 KB Bottoms-up Press, single arm
3×8 KB Windmills
Then:
3×8 Bulgarian Split Squats (each leg)
Then:
6x TGU +
Rd 1: 60s Wall Sit 
Rd 2: 60s FLR
Rd 3: 60s Dead Hang
Then:
Set clock for 4:00 minutes
Run 400m OR Row 500m +
Max reps Burpees in the time remaining
Rest exactly 2:00 minutes.
On final set of Burpees player has 10s to complete a 15′ ball toss through a ring. If you get it through you win.
Do as many sets as needed to accomplish 80x Burpees
4 round cap
Then:
Cool Down
 
Accuracy Challenge Winners
Tami Armstrong
Susan Shey
 
Workout 2
20x Shoulder Passes
KB Bottoms-up Press, single arm
8-6-4-1-1
Then:
Biceps Tri-Set
A1 6-8x Off-Set DB (pinkie side) Incline Curls 
A2 6-8x Standing Axle Curls
A3 6-8x Seated Mid-Line Curls
Rest 3:00 minutes, 4 sets
Then:
Triceps Tri-set
B1 8-10x Floor Press 
B2 8-10x Dips
B3 6-8x Axle “Skull-Crushers”
Rest 3:00 minutes, 4 sets
Then:
Cool Down
 
Coach’s Comments
N/A 
 
Photos
The Bulgarian Split Squat is an important exercise. It's a great example of "the exercise is the test is the exercise." In other words, if you aren't good at it or can't maintain the proper position you need to do it more so you can improve on the qualities you lack. Jeff looked solid.

The Bulgarian Split Squat is an important exercise. It’s a great example of “the exercise is the test is the exercise.” In other words, if you aren’t good at it or can’t maintain the proper position you need to do it more so you can improve on the qualities you lack. Jeff looked solid.

Baines flying through burpees. He had 2:00 minutes to complete his last 40 reps. He was successful, but it hurt.

Baines flying through burpees. He had 2:00 minutes to complete his last 40 reps. He was successful, but it hurt.

Here he is one minute later.

Here he is one minute later.

If you can't do a bodyweight dip then use bands. Eventually the bands will disappear, but you have to start somewhere.

If you can’t do a bodyweight dip then use bands. Eventually the bands will disappear, but you have to start somewhere.

I love Floor Press in any circuit for the Triceps.

I love Floor Press for any circuit involving the Triceps.

Another view. It was good to have Tim Bryant in class today.

Another view. It was good to have Tim Bryant in class today.

Byron is giving it his all. It's the only way operates. All in or nothing. Fortunately for us right now he's in an "all in" phase. Here he is after today's Run/Burpee circuit.

Byron is giving it his all. It’s the only way he operates. All or nothing. Fortunately for us right now he’s in an “all in” phase. Here he is after today’s Run/Burpee circuit.

The more you train the more care of your body you need to take. A few minutes here or a few minutes there makes a bog difference. All you need are some simple tools and the understanding of how to use them. Sounds like a good Coach's Vlog piece. Coming Soon!

The more you train the more you have to take care of yourself. A few minutes here and a few minutes there makes a big difference. All you need are some simple tools and the willingness to use them. And don’t just work on the spots that hurt. Work all around them too. Erin mashing her forearm.