7.9.14 Training Sessions (3)

Workout 1
Jog 400m
Then:
Some locomotor drills, including animal movements (5 minutes) OR gymnastics
Then:
“Move the Mountain”
Carry five objects one at a time from one end of the gym to the other as quickly as possible
Nothing can weigh less than 30#
i.e 45# plate, 30# medicine ball, 2×40# KB, 40# sandbag
Tag Team style, 3 round each
Then:
“Primal Initiation”
500m Row/Ski or 50 Calories on Airdyne +
Pull-up
Burpee
15x Whip Smash
20-15-10-5
1st round looks like…
500m Row + 20x Pull-up + 20x Burpee + 15x Whip Smash
2nd round looks like 
500m Row + 15x Pull-ups + 15x Burpees + 15x Whip Smash, etc….
Then:
Fall Down
 
Workout 2
Warm-up with Gymnastics:
4x20s Toes-and-Nose against Wall or 30 degree HS Hold
4x20s Inverted Hollow Hold on Pull-up bar or Dead Hang Hollow
Then:
Arm Training Drop Sets
Biceps
8x Incline DB Curls @ 4010 tempo (to failure) +
Drop 5#, do max reps
Drop 5#, do max reps
This is one set, do 3
Rest 3 minutes between sets
Then:
Triceps
8x Stubby Axle Triceps Extensions @ 4010 tempo (to failure) +
Drop 10#, do max reps
Drop 10#, do max reps
This is one set, do 3
Rest 3 minutes between sets
Then:
Cool Down
 
Workout 3 (Crush Games Prep)
3×1:00 Feet and Hands Hollow, on floor
4xME Inverted Hollow on Pull-up Bar
Then:
2-Sec Paused (above knee) Snatch
4 sets
Then (later):
Work up to 3RM Front Squat
Then:
3×3 @ 80% of 3RM
Then:
5x400m Run
1:1 Rest
 
Results
Paused Snatch, 3RM Front Squat
Coach Chris – 225#, 315#
 
Coach’s Comments
N/A
 
Photos
Cross-Over Lunges to warm-up.

Cross-Over Lunges to warm-up.

Move the Mountain is old school. The player has to move five various objects from one end of the gym the other. Half way through they have to jump over a box, once with the object and once without. Alison with the sandbag fillers.

Move the Mountain is old school. The player has to move five objects of varying weight and sizes from one end of the gym the other. Half way through they have to jump over a box, once with the object and once without. Alison with the sandbag fillers.

It might be a warm-up but the goal is to move as fast as possible.

It might be a warm-up but the goal is to move as fast as possible.

Load and explode. These are positions we are working on. There should be as little break int he knees as possible in the arch position. Nonetheless, Zeb is improving with his kipping pull-ups.

Load and explode. These are the positions we have been working on lately, trying to stay tight and connected throughout. There should be as little break in the knees as possible in the arch and hollow positions. Nonetheless, Zeb is improving with his kipping pull-ups judging by his performance today.

I subbed out DB Hang Cleans for Tucker and MIguel today to spare their elbows. It was a fine choice and put a hurting on them.

I subbed out DB Hang Cleans for Tucker and MIguel today to spare their elbows. It was a fine choice and put a hurting on them.

Programmed to Suffer.

Programmed to Suffer.

The Whip Smash is a hip explosion exercise all the way. Allow the feet the slightly leave the floor as a result of the ground reaction forces created by the downward push. Snap the whip by pulling back down each rep.

The Whip Smash is a hip explosion exercise all the way. Generate force from the ground up.

Byron after yesterday's tag team effort.

Byron and Luis after yesterday’s tag team effort.