7.30.14 Training Sessions (3), SMMF

Workout 1
20x Balancing Leg Swings
2×5 Tempo Squats
2×5 Jump Squats
2x15m Lunge + 15m Bear Crawl
Then:
12,000m/10,000m Row, 3 player team
P1  300m
P2 A few Wall Balls
P3 Actual Rest
300x Wall Ball must be completed over the course of Row
for time
OR
10,000m/9,000m Row, 2 player team
P1  200m
P2 A few Wall Balls
P3 Actual Rest
200x Wall Ball must be completed over the course of Row
for time
OR
12,000m /9,000m Ski, 3 player team
P1  300m
P2 A few Wall Balls
P3 Actual Rest
300x Wall Ball must be completed over the course of Ski
for time
OR
10,000m/8,000m  Ski, 2 player team
P1  200m
P2 A few Wall Balls
P3 Actual Rest
200x Wall Ball must be completed over the course of Ski
45 minute time cap for each
Then:
Cool Down
 
Workout 2
20x Balancing Leg Swings
2×5 Tempo Squats
2×5 Jump Squats
2x15m Lunge + 15m Bear Crawl
Then:
KBS/Goblet Squat Combo Strength Ladder
10 each @ 40, 50, 60, 70
Then:
Work up on Front Squat
Then:
3-3-3-2-2-2-1-1-1
Try to go up each set. Get a new PR!
Then:
5×5 Weighted Dips
Then:
Cool Down
 
Results
Front Squat PRs:
Sarena J. – 160#
Joe G. – 195#
AJ W. – 240#
Inna M. – 135#
Ashley T. – 125#
Michele L. – 115#
Sara Y. – 95#
 
Workout 3 (Crush Games Prep)
3xME Strict Muscle-ups + 10s Rest + ME Kipping Muscle-ups
Then:
5-Minute Clean 
1st 5-Minutes: 1×205# every 30s
2nd 5-Minutes: 1×225 every 30s
3rd 5-Minutes: 1×245 EMOM
4th 5-Minutes: 1×275# EMOM
Rest as needed between sets
Work on fast set-up.
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The Wall Balls are there to occupy the players during their "rest." The goal is not crush them. Rather, it is to keep them mindful and aware during the workout. It also forces some level of strategy to ensure all the work is completed without costing too much. The goal is to save yourself for the Ski Erg, because that's what matters.

The Wall Balls are there to occupy the players during their “rest.” The goal is not to crush them. Rather, it is to keep them mindful and aware during the workout. It also forces some level of strategy to ensure all the work is completed without costing too much. The goal is to save yourself for the Ski Erg, because that’s what matters most.

The fastest time today for the two-man Ski to 10,000m. 39:30.

The fastest time today for the two-man Ski to 10,000m. 39:30.

The aftermath...

The aftermath…

I love the focus that near maximal work demands. Sara prepping for a double.

I love the focus that near maximal work demands. Sara prepping for a double.

Staying motivated throughout a 10,000m Ski is difficult. But if you're going to make the 45 minute time cap you have to.

Staying motivated throughout a 10,000m Ski is difficult. But if you’re going to make the 45 minute time cap you have to.