9.24.14 Training Sessions (3)

Workout 1, General Preparation
T-Spine Mobility
Then:
2×5 Band Tears
2×5 Shoulder Passes
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats 
2×10 Tempo Squats
2×5 Jump Squats
3×5 Walkout Planks
Then:
Couch Stretch, 2×30-40 sec each
Then:
8×2 Pull-ups, Rest 90 sec between sets
Then:
KB Floor Press 20-15-10-5
Strict Toes-to-Bar 15-10-5-10
Reverse Burpees 10-15-20-15
DB Snatch (GTO) 20-30-40-10
Bear Crawl 15m-30m-45m-30m-15m
not for time
Rd 1 looks like…
20x Floor Press +
15x Strict TTB +
10x Reverse Burpees +
20x DB Snatch +
15m Bear Crawl
Rd 2 looks like…
15x Floor Press +
10x Strict TTB +
15x Reverse Burpees +
30x DB Snatch +
30m Bear Crawl, etc…
Then:
Cool Down 
 
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Band Tears
2×5 Shoulder Passes
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats 
2×10 Tempo Squats
2×5 Jump Squats
3×5 Walkout Planks
Then:
Couch Stretch, 2×30-40 sec each
Then:
2x Strict Press +
2x Push Press +
2x Push Jerk
3 sets, light
Then:
Push Press
3-3-3-3-3
Then:
4×6 Paused Front Squats (pause 3 sec in bottom of each set)
Rest plenty between 
Then:
4xM.E. Hanging Rows
Then:
Cool Down
 
Workout 3, Power
400m Walk/Jog Matrix
Then:
T-Spine Mobility
Then:
2×5 Band Tears
2×5 Shoulder Passes
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats 
2×10 Tempo Squats
2×5 Jump Squats
2×5 Tuck Jumps
Then:
200m Sprint +
15m Tire Flip (jump in/out) +
1x Rope Climb
4 rounds, 1:1 rest
Then:
20s HARD Row + 40s Rest for 1000m 
Rest fully
20s HARD Airdyne + 40s Rest for 100 Calories
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos

Warming up the fire with Walkout Planks. One of the primary functions of the core is to stabilize the movement of the spine. Keep the hips locked as the arms walkout. There must be no movement at any time, otherwise it's a glorified arm exercise and a semi-core exercise.

Warming up the core with Walkout Planks. One of the primary functions of the core is to stabilize the movement of the spine. Keep the hips locked as the arms walk out. There must be no movement at any time, otherwise it’s a glorified arm exercise and a semi-core exercise, neither of which is intended. 

A few athletes practiced doing their Reverse Burpees off the wall. The toughest part is committing to a completely vertical position. Lock the knees and point the toes.

A few athletes practiced doing their Reverse Burpees off the wall. The toughest part is committing to a completely vertical position. Lock the knees and point the toes. Demonstrate control before you come back down to the floor. 

KB Floor Press. Nothing is comfortable about it. Squeeze the glutes, hard!

KB Floor Press. Nothing is comfortable about it. Squeeze the glutes, hard!

Just a cool pic.

Just a cool pic.