5.23.14 Training Sessions (1)

Workout 1
20x Shoulder Passes
20x Balancing Leg Swings (4-ways)
Then:
15x Squats +
10x Jump Squats +
5x Tuck Jumps
3 sets to warm-up
Then:
30/30 “Hell-Style” Intervals
5x (30s Airdyne + 30s “Rest” Arms-only)
Rest 1:00 minute
5x (30s Split Jumps + 30s “Rest” doing Step-ups)
Rest 1:00 minute
5x (30s Burpees + 30s “Rest” in FLR position)
Rest 1:00 minute
5x (30s Hard Row @ <1:40 pace + 30s “Rest” @ <2:00 minute pace)
Rest 1:00 minute
5x (30s Ball Slam + 30s “Rest” in Rack position)
Rest 1:00 minute
5x (30s Whip Smash + 30s “Rest” in Squat Hold position)
Rest 1:00 minute
5x (30s BB Push Press + 30s “Rest” in OH position)
Rest 1:00 minute
5x (30s KBS @ 45/35 + 30s “Rest” Holding KB in Dead Hang position)
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The Whip Smash is deceptive and nasty. The goal is to get the Whip to undulate all the way to the attachment.  What makes it so difficult is that it's a whole body effort to do so.

The Whip Smash is deceptive and nasty. The goal is to get the Whip to undulate all the way to the attachment. What makes it so difficult is that it’s a whole body effort to do so.

…and the "rest."

…and the “rest.”

Some sit naturally into a squat, which makes it so-so in terms of difficulty. Other who perhaps don't squat very well or naturally it's can be the longest 30s of your life.

Some sit naturally into a squat, which makes it so-so in terms of difficulty. Other who perhaps don’t squat very well or naturally it’s can be the longest 30s of your life.

Zac suffering.

Zac suffering.

At the top of the KBS there is a brief moment of weightlessness that can be taken advantage of. Release the hands gently, but maintain tension.

At the top of the KBS there is a brief moment of weightlessness that can be taken advantage of. Release the hands gently, but maintain tension.

Tucker fighting to hold the FLR.

Tucker fighting to hold the FLR.

Typically we rest with the barbell overhead. However, it can get a little crazy and unsafe. So today it was behind the head.

Typically we rest with the barbell overhead. However, it can get a little crazy and unsafe. So today it was behind the head.

I love this workout though. It shows people's creative side. As fatigue becomes a factor they always find new and interesting ways to "rest." This is the crucifix hold.

I love this workout. It shows people’s creative side. As fatigue becomes a factor they come up with new and interesting ways to “rest.” I call this the crucifix hold.

The "no-hand" barbell hold behind the neck.

The “no-hand” barbell hold behind the neck.

George killing Whip Smash. It's quite a dynamic movement.

George killing Whip Smash. It’s quite a dynamic movement.

Though not allowed, Tony resorted to this "rest" position to save his upper back. The body is smart. In the right situation it can intuitively find the most efficient way to relieve stress.

Though not allowed, Tony resorted to this “rest” position to save his upper back. The nervous system is smart. Under the right amount of stress it intuitively finds the most efficient way to survive.

Miguel suffered hard at this station. The clock was slow for him during the "rest" portion.

Miguel suffered hard at this station. The clock was slow for him during the “rest” portion.

The single-arm FLR to relieve the shoulders.

The single-arm FLR to relieve the shoulders.

Definitely now allowed.

Definitely now allowed.

 
Video