7.3.14 Training Sessions (2), Recovery

Workout 
Throw Medicine Balls (various)
Then:
Hurdle Drills:
Forward, Right Over
Forward, Left Over
Backward, Right Over
Backward, Left Over
Over-Unders (right)
Over-Unders (left)
Then:
2×5 Tempo Squats
15m Lunge + Spider Lunge + Bi-Lateral Sun Salutation 
2×20 Lateral Lunge (go for stretch)
2×5 Jump Squats
Then:
T-Spine Mobility
Then:
2×5 Shoulder Passes
2×8 TWYs
2×5 “Proper” Push-ups 
Then:
3×8 Single Arm, Single Leg KB Strict Press (ipsilateral loading) 
Then:
Heaven Option
P1 4x (20s Various Battleropes + 10 Rest)
P2 Jump Rope casually for the duration of Ropes, various styles
Switch
Rest 1:00 minute, 4 rounds
Then:
1:00 minute “tempo” 15m Bear Crawl +
M.E. Dead Hang (Hollow out, shoulder down) OR M.E. Bent-Arm Dead Hang (chin above bar, Hollow out, shoulders down) +
1:00 minute “tempo” 15m Reverse Bear Crawl
2 sets, rest as needed between sets
Then:
5-10 Minute Mobility (i.e. Couch Stretch, Hip Rotators, McKenzie Press-ups, Foam Rolling, Supernova, Voodoo Band, etc.)
OR
Hell Option
4 rounds for time
50 Calories +
12x Zercher Sandbag Squats @ 60-80# +
21x Burpee/Broad Jumps
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Toes and Nose Against the Wall. A fantastic drill to reinforce the proper positioning during a Handstand or Handstand Walk. If you do it right your butt and quads should be the first thing to go.

Toes and Nose Against the Wall. A fantastic drill to reinforce the proper positioning during a Handstand or Handstand Walk. If you do it right your butt and quads should be the first thing to go.