9.20.14 Training Sessions (2)

Workout 1, General Preparation
5 minutes of Jump Rope, practice Double-Unders
Then:
100 Lunges @ BW + 100x Double Unders
90 Lunges @ 2×10# + 90x Double Unders
80 Lunges @ 2×15# + 80x Double Unders
70 Lunges @ 2×20# + 70x Double Unders
60 Lunges @ 2×25# + 60x Double Unders
50x Lunges @ 2×30# + 50x Double Unders
40 Lunges @ 2×35# + 40x Double Unders
30x Lunges @ 2×40# + 30x Double Unders
20x Lunges @ 2×45# + 20x Double Unders
10x Lunges @ 2×50-60 + 10x Double Unders
Every 5:00 minutes perform 15x Burpees
Rest as needed between sets
Then:
Cool Down
 
 
Workout 2, Strongman Training
 8 minutes of alternating empty 30m Prowler Pushes, high handles
 Then:
In teams of two or three do a 1-Mile Farmer’s Walk @ 115/95# in each hand
P1 Farmer’s Walk as far as possible. Every time you stop perform 5x Burpees
P2 Carry 60-80# Sandbag next to P1 (anyhow, anyway)
P3 Rest as you walk next to P1 and P2
Continue for 1/2 mile.
for time
Then:
Throw up
 
Coach’s Comment
N/A
 
Photos
Some workouts are meant to be finished. If Tammi couldn't do it know one could. She said she needed about five more minutes. Still not too bad. It's probably better no one go through all 550 lunges and Double Unders.

Some workouts are meant to be finished. If Tammi couldn’t do it know no one could. She said she needed about five more minutes. Still not too bad. It’s probably better no one go through all 550 lunges and Double Unders.

Going into this morning I was thinking the 1-Mile Farmer's Walk was too much. Turns out with three players, enough weight, and sandbag to keep things interesting, it was just right. Marlon didn't have a partner, so I made him do 1/2 mile of Farmer's Carry and 1/2 mile with the sandbag. Oh, and five burpees every time he dropped the implements.

Going into this morning I was thinking the 1-Mile Farmer’s Walk was too much. Turns out with three players, just the right amount of weight, and a sandbag to keep things interesting, it was just right. Marlon didn’t have a partner, so I made him do 1/2 mile of Farmer’s Carry and 1/2 mile with the sandbag. Oh, and five burpees every time he dropped the implements.

Kelly showing good control and form. The beauty of these kinds of movements is in their simplicity. You can move a lot of weight without paralyzing yourself  thinking too much about technique.

Kelly showing good control and form. The beauty of these movements is their simplicity. You can move a lot of weight without paralyzing yourself thinking too much about technique.

The handoff.

The handoff.

We fixed Erin's Double Unders in just a few second. The mistake she was making is common; bending the knees too much on the jump. The aim is to stay as upright as possible and spring from the ankles.

We fixed Erin’s Double Unders in just a few second today. The mistake she was making is common; bending the knees too much on the jump. The aim is to stay as upright as possible and spring from the ankles. The less movement the better.

This was me after an extremely difficult comp team workout. I'm still buzzing three hours later.

This was me after an extremely difficult comp team workout. I’m still buzzing three hours later.