7.15.14 Training Sessions (3)

Workout 1
Dynamic Warm-up with Coach, 5 minutes
Then:
T-Spine Mobility
Then:
Perform Tag-Team Style
Two Player Teams:
100x Ball Slam/Burpees @ 40/30 (1:1:1)
200x Wall Ball @ 20/14 (partition as needed) 
2000m Calories on C2 Rower or Ski Erg (switch players every 52 secs.)
900m Heavy Keg Carry @ 75-120# (30m:30m)
Partition work as you see fit.
OR
Three Player Teams:
130x Ball Slam/Burpee (1:1:1) +
260x Wall Ball (partition as needed) +
3000m on C2 Rower or Ski Erg (switch players every 52 sec.)
900m Heavy Keg Carry 75-120# (30m:30m)
Then:
Cool Down
 
Workout 2
T-Spine Mobility
2×5 Shoulder Passes
2×5 Band Tears @ red band
3×5 TWYs
2×5 Push-ups, hold lockout for 5 sec.
Then:
Work up to a weight that is challenging for 5 reps on Strict Press
5x Strict Press + 
5x HR Push-up
Rest exactly 60 seconds between rounds
When you can no longer Strict Press for 5 reps then make up difference with Push Presses 
Workout ends when you only Strict Press once
15 set cap
Then:
4×6 Dead Row (RDL + Bent-Over Row = 1 rep)
Then:
Cool Down with 100x Grip Roll-ups@ 45#  (partition as needed)
 
Results
Strict Press Load + Sets:
Xeve S. – 95#, 15 sets
Scott K. – 95#, 15 sets
Wayne M. – 95#, 15 sets
Joe G. – 75#, 15 sets
Jennifer B. – 55#, 15 sets
 
Workout 3 (Crush Games Prep)
Then:
5×1 Power Snatch @ 65% of Monday’s Max
Then:
15 minutes to establish Max Close-Grip Bench Press
Then:
8-Minute Clock
Max Reps Pull-ups
Every time you drop down off the pull-up bar perform 8x Reverse Burpees
Then:
7-1 Muscle-up + Clean and Jerk @ 205# Ladder
Then:
Cool Down
 
Results
Bench Press, Max Reps Pull-ups, Muscle-up/CJ:
Coach Chris – 295# (missed 305# twice), 80 reps, 
 
Coach’s Comments
N/A
 
Photos
We implemented a sweet little medicine ball warm-up that I had to scrap for the remainder of the day because the groups were running over.

We implemented a sweet little medicine ball warm-up that I had to scrap for the remainder of the day because the groups were running over.

Ball Slam/Burpees…130 Team reps. It's not ball drop, it's ball SLAM!

Ball Slam/Burpees…130 Team reps. It’s not ball drop, it’s ball SLAM!

Divide the Wall Ball work as you see fit. One player worlds while the other two rest. 260 team reps.

Divide the Wall Ball work as you see fit. One player works while the other two rest. 260 team reps.

The Strict Press/Push Caper was an upper body assault. With only one minute between sets the load starts to add up quickly and the inefficiency of strict press becomes more and more evident.

The Strict Press/Push Caper was an upper body assault. With only one minute between sets the load starts to add up quickly and the inefficiency of Strict Press becomes more and more evident.

The Kegs await.

The Kegs await.

Establish a firm grip. Pull the keg up and into your stomach. Lean back and move forward with short, fast steps.

Establish a firm grip. Pull the keg up and into your stomach. Lean back and move forward with short, fast steps.

AJ fighting for every last meter. The load is right when 30m is barely attainable.

AJ fighting for every last meter. The load is right when 30m is barely attainable.

An alternative method for lifting the kegs is a mixed grip. Tilt it up on one side and grab one hand high and the other low.

An alternative method for lifting the kegs is a mixed grip. Tilt it up on one side and grab one hand high and the other low.

The mixed grip carry.

The mixed grip carry.

A lot of the woman were complaining about the friction of the Keg against their stomach and hips. Solution:place a towel in your shorts to buffer the friction.

A lot of the woman were complaining about the friction of the Keg against their stomach and hips. Solution:place a towel in your shorts to buffer the friction.