6.18.14 Training Sessions (2)

Workout 1
3×5 Tempo Squats
2×5 Tempo Jump Squats
2x15m Lunge + 15m Bear Crawl
2×5 Burpee/Tuck Jump
Then:
10-1 Partner Goblet Squat Ladder @ 4010 tempo (80/60)
In between each rung do a 15m Wheelbarrow Walk
Then:
10-1 Reverse Burpee Ladder
In between each rung do a 200m Sprint
Then:
If you can jump up to the 8′ pull-up bar:
5x Burpee/Pull-up + 
30s Dead Hang
10 sets
OR
If you can’t jump up to the 8′ pull-up bar:
10x KBS @ 60/80#
30s Dead Hang 
10 sets
Then:
Cool Down
 
Workout 2
Throw Medicine Balls (various)
Then:
2×5 Shoulder Passes
2×8 Band Tears
3×10 KB Bottoms-up Press
2×5 Push-ups, hold lockout for 5s
Then:
Work up to 2RM Weighted Pull-up
Then:
4-Rep Pull-up Clusters
1-1-1-1
Rest 10s between reps
Rest 4 minutes between sets
Then:
Work up to 2RM Weighted Dips
Then:
4-Rep Dip Clusters
1-1-1-1
Rest 10s between reps
Rest 4 minutes between sets
Then:
4×5 Pendlay Rows, time permitting
 
Coach’s Comments
N/A
 
Photos
Nothing says "core tension" like Wheelbarrow Walks.

Nothing says “core tension” like Wheelbarrow Walks. This was the “rest” between the rungs of a 10-1 Goblet Squat Ladder.

Necessary at 5am.

Necessary at 5am.

The standard for Reverse Burpees is to extend all the way to your body height.

The standard for Reverse Burpees is to extend all the way to your body height.

It's a large movement to say the least. From completely standing to completely upside down.

It’s a large movement to say the least. From completely standing to completely upside down and back again.

Warming up the cuff with something I called "T-U-Ys."

Warming up the cuff with “T-W-Ys.”

As you extend try not to let the arms get pulled forward but he band tension. This targets and activates the lower trapezius fibers.

As you extend try not to let the arms get pulled forward. This targets and activates the lower trapezius fibers.

Rob has been playing with the oxygen deprivation mask. The problem is it scares the kids.

Rob has been playing with the oxygen deprivation mask. The problem is it scares the kids.

Jen cooling down with 10-minutes of Handstand Walks.

Jen cooling down with 10-minutes of Handstand Walks.

The Russian Style Swing allows the athlete to go super head, which was my intention today for anyone who could do Burpee/Pull-ups. CVD swinging the 50#.

The Russian-Style Swing allows the athlete to go super heavy with less risk of injury, which was my intention today for anyone who couldn’t do Burpee/Pull-ups. CVD swinging the 50#.

We spend a lot of time educating on movement quality. During the dip put the feet together, keep the elbows tucked into external rotation, had up, chest out. Every rep MUST be performed this way.

We spend a lot of time educating on movement quality. During the dip put the feet together, keep the elbows tucked into external rotation, head up, chest out. Every rep MUST be performed this way.