7.22.14 Training Sessions (2)

Workout 1
Throw Medicine Balls (various)
Then:
T-Spine Mobility
2x15m Lunge + 15m Bear Crawl
15m Pike-to-Walkout Plank
3×15 Pull-up Bar Taps (Hollow + Arch = 1 rep)
Then:
P1 4x Tire Flip 
P2 FLR in rings for the duration of Flips
P3 Rest, assist player one if necessary
Switch, 10 minutes
Rest 5 minutes
Then:
P1 150m Ski Erg
P2 Wall Sit (hands across chest) for the duration of Ski
P3 Rest
Switch, 10 minutes
Rest 5 minutes 
Then:
P1 30m Heavy Forward Sled Drag @ 200/135#
P2 4x Step-up Hops + 2x Box Jump for the duration of Drag 
P3 Rest
Switch, 10 minutes
Then:
Cool Down
 
Workout 2
Throw Medicine Balls (various)
Then:
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
2x15m Lunge + 15m Bear Crawl
15m Pike-to-Walkout Plank
3×15 Pull-up Bar Taps (Hollow + Arch = 1 rep)
Then:
Mobility, 5-8 minutes
Then:
Back Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between each set perform one of the following:
Option #1: 7x Burpee/Pull-ups
Option #2: 5x Deficit HSPUs
Option #3: 30x Double Unders
Option #4: 7x Strict Toes-to-Bar 
Then:
Cool Down
 
Results
Back Squat PRs:
Katie W. – 165#
Ava B. – 165#
Inna M. – 150#
Aubrey H. – 190#
 
Coach’s Comments
N/A
 
Photos
Pike to Walkout Plank. Once you reach your threshold work to lock the elbows and knees so everything is stiff from your toes to your fingers.

Pike to Walkout Plank. Once you reach your threshold work to lock the elbows and knees so everything is stiff from your toes to your fingers.

The weight should be a grind. If you can sprint across the gym it's too light.

The weight should be a grind. If you can sprint across the gym it’s too light.

The most common fault on tire flip is setting up too close. The feet, depending on your limb length, should be somewhere between 8-12" from tire on set up.

The most common fault on tire flip is setting up too close. The feet, depending on your limb length, should be somewhere between 8-12″ from tire on set up. Zeb’s s a little close here with too much weight on his heels.

Keep the heels up to emphasize quad contribution and create better leverage.

Keep the heels up to emphasize quad contribution and create better leverage.

Quad burn.

Quad burn.

This was perhaps the most difficult station of the day. Player one 150m Ski, player two Wall Sit for the duration.

This was perhaps the most difficult station of the day. Player one 150m Ski, player two Wall Sit for the duration.

Turning the thumbs slightly forward puts the shoulder in a more stable position and improves overall stability.

Turning the thumbs slightly forward puts the shoulder in a more stable position and improves overall stability.