9.12.14 Training Session (3)

Workout 1, General Preparation
Get Warm
Then:
KB Swing and Shuttle “warm-up”
5x KBS @ 50# + 15m sprint w/KB + 15m sprint back
5x KBS @ 60# + 15m sprint w/KB + 15m sprint back
5x KBS @ 70# + 15m sprint w/KB + 15m sprint back
Rest while partner goes, repeat for 10 minutes
Then:
Set a clock for 4:00 minutes
In 2:00 minutes perform a 250m Row + M.E. Wall Ball 
Rest 2:00 minutes
3 rounds
Then:
Set a clock for 4:00 minutes 
In 2:00 minutes Run 200m + M.E. Burpees
Rest 2:00 minute 
3 rounds
Then:
Set a clock for 4:00 minutes
In 2:00 minute perform a 150m Ski + M.E. Sledgehammer onto Tire
Rest 2:00 minute 
3 rounds
Then:
Fall Down
 
Workout 2, Strength
 German Body Comp 
A1 10-12x Back Squats 
A2 4-6x Neutral Grip Pull-ups
12 minute rotation
Then:
B1 8-10x RDLs 
B2 10-12x Seated DB Shoulder Press
12 minute rotation
Then:
C1 10-12x DB Hammer Curls 
C2 8-10x Deficit Push-ups
C3 20-25x BB Grip Roll-ups
12 minute rotation
Then:
Cool Down
 
 
Workout 3, Power
Dynamic Warm-up with Hurdles, 5 minutes
Then:
P1 60m Medicine Ball Throw and Chase
P2 Rest
Switch
4 rounds each to “warm-up”
Then:
Work up to Heavy Clean, 10 minutes
Then:
5x Squat Cleans @ 80% +
10x Burpee/Lateral Bar Hops
4 rounds, each as fast as possible
Rest as needed between sets to stay fast 
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Eye your target.

Eye your target.

Judy is amazing. She hangs with athletes 20 years younger than her. Further proof that the mental side of training is far more important than the physical side. It doesn't matter how much weight you're using or how fast you do something. What matters is that you're doing it and you're giving it everything you've got.

Judy is amazing. She hangs with athletes 20 years younger than her. Further proof that the mental side of training is far more important than the physical side. It doesn’t matter how much weight you’re using or how fast you do something. What matters is you show up day after day and give it everything you’ve got.

Max reps requires a good rhythm. Make solid contact with the tire, grab it, and wind up for another.

Max reps requires a good rhythm. Make solid contact with the tire, grab it, and wind up for another.

Think about sending her hips back as far as possible while keeping the barbell close. The feet should be flat, but the weight distribution should be firmly in the back half of the foot.

Think about sending the hips back as far as possible while keeping the barbell close. The feet should be flat, but the weight distribution should be firmly in the back half of the foot.

The deficit push-up is only effective if you take advantage of the depth you can active front he deficit. Zac showing great depth between two kettle bells.

The deficit push-up is only effective if you take advantage of the depth you can achieve from the deficit. Zac showing great depth between two kettle bells.

Jennifer is another one of those athlete who demonstrates the power of determination. She puts her head down and gives it everything she's got. Effort is a product of Will. Will is a product of motivation. And motivation is product of self-love. Get some.

Jennifer is another one of those athletes who demonstrates the power of determination. She puts her head down and gives it everything she’s got. Effort is a product of Will. Will is a product of motivation. And motivation is product of self-love. Get some.

Settle into the ground at the bottom of the swing. Put the tension into the posterior chain and acerbate out.

Settle into the ground at the bottom of the swing. Put the tension into the posterior chain and accelerate out.

Hold the KB however you wish, just make sure you get across the floor fast.

Hold the KB however you wish, just make sure you get across the floor fast.

The medicine ball Throw and Chase is old school. I remember doing these 400m around the track. Disgusting! Today it was part of the power warm-up.

The Medicine Ball ‘Throw and Chase’ is old school. I remember doing these 400m around the track with a 30# ball. Disgusting! Today it was part of the power warm-up, light and fast.