6.24.14 Training Sessions (2), Tag Team

Workout 1
Locomotor Movements (5-8 minutes)
Then: 
5 minute each station:
Tire Flip, jump in/out  (1:1)
Duck Walk (30m:30m)
Ball Slam/Burpee @ 40/25 (1:1)
Seated Rope Pull @ 55/40 (1:1)
1:00 minute rest between each station
2 rounds
Then:
Cool Down
 
Workout 2
2×5 Tempo Squats
2×5 Shoulder Passes
2×5 Band Tears
3×8 TWYs with tubing
3×5 DB SOTS Press/OHS Combo
Then:
Mobility Work: Couch Stretch, T-Spine, External Rotation
Then:
Work up on OHS
7-5-3
Then:
3-3-3-3
Then:
Max reps Snatch-Grip Deadlift @ final OHS Triple
4 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Haven't done this one in a while.  The Seated Rope Pull is a grip blaster. One player feeds and the other pulls. There is no reprieve for five minutes.

Haven’t done this one in a while. The Seated Rope Pull is a grip blaster. One player feeds while the other pulls. There is no reprieve for five minutes.

Jen and Latissa getting after it.

Jen and Latissa getting after it.

I added some Strongman movements to today's Tag Team Tuesday. It's days like today I watch and think to myself that there is truly no better place to train in this town. The stuff we do on a regular basis is so unique fun, and effective. Behold, the Duck Walk.

I added some Strongman movements to today’s Tag Team Tuesday. It’s days like today I watch and think to myself  there is truly no better place to train in Gainesville. With all due respect to other facilities and coaches we bust our ass to stay cutting edge and creative. The stuff we do on a regular basis is so unique, fun, and effective. Behold, the Duck Walk.

What does the Duck Walk work? Well, you tell me. I know it's hard when Latissa is quiet.

What does the Duck Walk work? Well, you tell me. I know it’s hard when Latissa is quiet.

Four plates seemed to be plenty for 30m repeats.

Four plates seemed to be plenty for 30m repeats for the men.

Find the tread and grip it.

Find the tread and grip it.

If you can get your knee under it you can flip it.

If you can get your knee under it you can flip it.

Let it settle and off you go.

Let it settle and off you go.

I like this exercise as a test of one's overall posterior chain strength. It's interesting to watch. Can the athlete use both ends of their hamstrings at once? The distal end flexes the knee, while the proximal end keeps the hips into extension throughout the movement. Simple. Effective.

I like this exercise as a test of one’s overall posterior chain strength. It’s interesting to watch. Can the athlete use both ends of their hamstrings at once? The distal end flexes the knee, while the proximal end keeps the hips into extension throughout the movement. Simple. Effective.

The tire doubles nicely as a play pen..for now.

The tire doubles nicely as a play pen..for now.