6.17.14 Training Sessions (2), Tag Team

Workout 1
20x Balancing Leg Swings
2×5 Shoulder Dislocates
2×5 Band Tears
2×5 Tempo Squats
2×5 Tempo Jump Squats
2×5 Burpees
Then:
P1 15x Whip Smash + 10m Rope Pull/Sprint
P2 Slosh Pipe Overhead Hold for duration of whip and pulls various weights)
P3 Rest
Switch, 12 minute rotation
Rest 5 minutes
Then:
P1 20m Forward Sled Drag @ >180# +
P2 FLR in Rings for the duration of drags
P2 Rest
Switch, 12 minute rotation
Rest 5 minutes
Then:
P1 10x Ball Slam + 10 Calories on Airdyne 
P2 Box Jump-Overs for the duration of Slams and Airdyne
P3 Rest
Switch, 12 minute rotation
Then:
Cool Down
 
Workout 2
2×5 Tempo Squats
2×5 Tempo Jump Squats
2×10 Goblet Squats @ 40, 50#
2x15m Lunge/Quad Stretch Combo
Then:
Mobility, Hip and Dip Prep, 5-7 minutes 
Then:
6x Front Squat (clean from floor) +
16x DB Cyclist Squats +
24x Jump Squats
Rest 3-4 minutes, 3 sets
Then:
6x Inverted KB Push-ups (see photos) +
16x DB Neutral-Grip, Thick DB Chest Press
24x Medicine Ball Chest Pass @ 50/30
Rest 3-4 minutes, 3 sets
Then:
Cool Down
 
Coach’s Comments
Today’s workout went through several modification until we finally settled on a winner. With these workouts timing, feel, and flow are difficult to dial in on paper. Experience helps but so does seeing it unfold in front of you a couple times. The early classes typically get the brunt of the “experimentation.”  
 
On a separate note we need more practice with the Slosh Pipes. It was interesting and telling to watch people genuinely struggle with the water-filled pipes. Their nervous systems were either shocked or they lacked the flexibility to position the pipe properly. You have to anticipate the motion of the water and have enough core strength and mobility to hold it in the right spot. Otherwise, it’s one of the most miserable experiences you can have trying to hold a 30# PVS pipe full of water over your head while someone else is determining your fate with their own effort. I love it. 
 
Photos
This was what we started with. Do a Rope Pull/Sprint and then Bear Crawl with the rope in hand.

This was what we started with. Do a Rope Pull/Sprint and then Bear Crawl with the rope in hand.

Nicole suffering trying to balance the water overhead.

Nicole suffering trying to balance the water overhead.

Inverted KB Push-up. Position 1.

Inverted KB Push-up. Position 1.

Position 2.

Position 2.

The heavier the sled the more incline you have to get to make it move. The floor best progressively stickier as the hours pass. Tara putting everything she has into her last 15m.

The heavier the sled the more incline you have to get to make it move. The floor best progressively stickier as the hours pass. Tara putting everything she has into her last 15m.

The intention was to have the pipe stay off the racks completely and for Player one to take it from Player two.

The intention was to have the pipe stay off the racks completely and for Player one to take it from Player two.