9.30.14 Training Sessions (3)

Workout 1, General Preparation
Medicine Ball Throw and Chase, 5 rounds each player
Then: 
2x15m Lunge w/stretch + SL Balance + SLDL + 15m Walk Back
2×10 Tempo Squats
2×5 Jump Squats
2x15m Bear Crawl Suicide (5m-10m-15m)
Then:
P1 30m Bent-Arm Prowler Push, low, slow and grinding
P2 10x Axle Deadlifts
P3 Rest
Switch, 12 minute rotation
Then:
P1 10x Whip Smash + 10m Rope Pull/Sprint
P2 6x Heavy Ball Slams + 4x Burpees
P3 Rest
Switch, 12 minutes each
Then:
P1 15m Zercher Sandbag Lunge + 15m Zercher Sprint @ 60-80#
P2 3x Walk Walks
P3 Rest
Switch, 12 minutes
Then:
Cool Down
 
Workout 2, Strength
2×5 Wall Squats
2×10 Squats
2x15m Lunge + Quad Stretch
2×5 Jump Squats
2×5 Tuck Jumps
Then:
Couch Stretch, 2×30-40 sec each
Then:
4×4 Paused Front Squats (3 sec pause at the bottom of each rep)
Chase each set with 3x High Box Jumps
Then:
Deadlift + HSPU OR Ring Push-up OR 1:00 cumulative HS Hold between each DL round
21-15-9
NOT for time
Then:
Cool Down
 
Workout 3, Power
Prep Shoulders
Then:
Snatch BB Complex
Then:
6×2 Power Snatch
Then:
3×5 BTN Push Press (Snatch-Grip)
Then:
3x “Double Squat” Wall Ball every 30s for 5 minutes (perform two squats every rep)
Immediately after 5 minutes do a 500m Row for time.
Then:
Cool Down
 
Results
500m Row:
Jen H. – 1:58.5
Latissa H. – 1:54
Inna M. – 1:56
 
Coach’s Comments
N/A
 
Photos
The sandbag station went through several permutations as the morning progressed. I finally settled on the 15m Zercher Lunge + 15m Zercher Sprint.  By the looks on their faces during it I'd say I got it right.

The sandbag station went through several permutations as the morning progressed. I finally settled on the 15m Zercher Lunge + 15m Zercher Sprint. By the looks on their faces during it I’d say I got it right.

Brian hauling the 80# bag.

Brian hauling the 80# bag.

Pushing the Prowler inside is much different than pushing the Prowler outside. Sticky icky.

Pushing the Prowler inside is much different than pushing the Prowler outside. Sticky icky.

There's no other way to put it: Wall Walks simply suck. Kara on her way back down to the floor. Try to manage some level of control from ground to wall and back again.

There’s no other way to put it: Wall Walks simply suck. Kara on her way back down to the floor. Try to manage some level of control from ground to wall and back again.

Keep the whips small and fast. Then pull the chains to you.

Keep the whips small and fast. Then pull the chains to you.