6.13.14 Training Sessions (2)

Workout 1
Throw Medicine Balls
Then:
2×5 Tempo Squats
2×5 Shoulder Passes
3x15m Lunge + 15m Bear Crawl
2×5 Burpees
Then:
Review and practice the movements below
Then:
 “The Primal 500” 
45s Work + 15s Transition. Player has 40 minutes to accumulate 500 total reps between the following movements:
1. Sledgehammer Hits on the Tire 
2. Alternating Bulgarian Bag Halos 
3. Whip Smash
4. DB Man-Makers @ 2×30/2×20#
5. Ball Slam @ 40/30
6. 2″ Axle Deadlifts @ 200#, 160# or 110#
Then:
Fall Down
 
Workout 2
Rotator Cuff Warm-up with Tubing
Then:
DB Complex:
Curls (cheat if necessary) +
Upright Row +
Bent-Over Row + 
Front Squat +
Push Press
Set 1: 10x each @ 2×15#
Set 2: 8x each @ 2×20#
Set 3: 6 each @ 2×35#
Sets 4 & 5: 4 each @ >2×35#
Then:
10x Close-Grip Bench Press +
10x Ring Rows
4 sets, rest 1-2 minutes between
Then:
10-1 Push-up Ladder with feet on 12″ Box
Between each rung of the ladder do 5x Strict Toes-to-Bar
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Bring the scapula together at the top.

Bring the scapula together at the top.

Dip, drive, lockout.

Dip, drive, lockout.

Whip Smash is what you make of it. The goal is to get the rope to undulate all the way to the attachment.

Whip Smash is what you make of it. The goal is to get the rope to undulate all the way to the attachment.

Enough said.

Enough said.

We finished the Hypertyrophy workout today with a 10-1 Push-up ladder with the feet elevated onto a 12" box.

We finished the Hypertyrophy workout today with a 10-1 Push-up ladder with the feet elevated onto a 12″ box.

Hit the tire as hard as you can. The goal isn't to drop the hammer, it's to pound the shit out of the tire.

Hit the tire as hard as you can. The goal isn’t to drop the hammer, it’s to pound the shit out of the tire every time.

Lately the goal has shifted. Certainly we want effort. We place a premium on intention and attention. Mindless effort is no effort at all. The point here is simple: There are moments at every corner to assess ourselves and our environment. Self awareness is king. Have a 24/7 microscope of yourself and the habits that create you. We are a collection of our habits. And we create who we are from moment to moment. So why not be active in that process, guide it, and be something better as often as we can?

Place a premium on intention and attention. Mindless effort is no effort at all. The point here is simple: There are moments at every corner to assess ourselves and our environment. Self awareness is king. Have a 24/7 microscope on yourself and the habits that create you, not for the sake of investigation alone, but for the habit of examination such a keen awareness mandates. We are a collection of our habits. And we create who we are from moment to moment. So why not be active in that process, guide it, and use everything as a catalyst for positive change.