7.29.14 Training Sessions (3)

Workout 1
Jog 400m
Then:
20x Ball Toss/Burpee (each)
Do a full squat and press a heavy medicine ball over 8’ pull-up bar. Immediately after toss do a burpee and wait for the ball to return.
Then:
P1 10/8 calories on C2 Rower
P2 Slideboard Mountain Climbers for duration of Row
P3 Rest
Max team rounds in 10 minutes
Rest 3 minutes
Then:
P1 200m Ranger Run with 40/30# Medicine Ball
P2 Max calories on Ski Erg for duration of run
P3 Rest
Max team calories in 10 minutes
Rest 3 minutes
Then:
P1 30m Duck Walk, Heavy
P2 Wall Sit for the duration of carries
P3 Rest
Max team rounds in 10 minutes
Rest 3 miunutes
Then:
P1 15m Single Arm Reverse Drag (L) + 15m Single Arm Reverse Drag (R), Fat Grip
P2 Dead Hang Hollow for the duration of Drags
P3 Rest
Max team rounds in 10 minutes
Then:
Cool Down
 
Workout 2
Jog 400m
Then:
30x Shoulder Circles
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS @ dowel
3×5 DB OHS/SOTS Press Combo
Then:
Mobility – Hips (various)
Then:
Work up on Back Squat
Then:
5×2 Back Squat @ 65-75%, pause 3 sec in bottom position.
Then:
3x BTN Press (Snatch-Grip) + 1x OHS, max for the day (3-4 attempts)
Then:
3xM.E. HSPUs OR Ring Push-ups/Dips OR Strict Push-ups
Rest as needed between
Then:
Cool Down
 
Workout 3 (Crush Games Prep)
3×6 Pull-up to Pullover
Then:
3x BTN Press (Snatch-Grip) + 1x OHS, max for day.
Then:
5×5 Weighted Pull-up + Weighted Dip
Then (later):
40 Calories on C2 Rower +
30m Handstand Walk +
20x Toes-to-Bar
4 rounds, 1:1 Rest
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
A new spin on an old favorite. We attached a 2.5" PVC pipe to the sleds. The athlete had to reverse drag it 15m with one arm and 15m with the other. Brutal.

A new spin on an old favorite. We attached a 2.5″ PVC pipe to the sleds. The athlete had to reverse drag it 15m with one arm and 15m with the other. Brutal.

A closer look.

A closer look.

A fun little warm-up. 20x Ball Toss/Burpees. Do a full squat and toss a heavy medicine ball over the 8' pull-up bar. Immediately do a burpee and wait for the ball to return.

A fun little warm-up. 20x Ball Toss/Burpees. Do a full squat and toss a heavy medicine ball over the 8′ pull-up bar. Immediately do a burpee and wait for the ball to return.

The 6am crew warming up.

The 6am crew warming up.

This was perhaps the mots brutal station of them all. Player one rows while player two left to do sideboard mountain climbers for the duration of the row. The goal is to stay rigid through the torso and hips. The only thing moving should be the legs. Zeb is not in a great position here. His head is up and his entire spine is in a flexed position. We fixed him right after I took this photo.

This was perhaps the most brutal station of them all. Player one rows while player two is left to do sideboard mountain climbers for the duration of the row. The goal is to stay rigid through the torso and hips and to keep the spine neutral. The only thing moving should be the legs. Zeb is not in a great position here. His head is up and his entire spine is in a flexed position. We fixed him right after I took this photo. Suffice it to say as fatigue accumulates one’s ability to hold a good position decreases.

Mobility work pre-back squat.

Mobility work pre-back squat.

DB OHS/SOTS Press Combo.

DB OHS/SOTS Press Combo.

5x2 Back Squats with a 3 sec pause in the bottom position.

5×2 Back Squats with a 3 sec pause in the bottom position.