10.1.14 Training Sessions (3)

Workout 1, General Preparation
No warm-up
Then:
“LSD”
1 minute Row, Ski Erg, or Airdyne +
2 minutes of circuit
3 minute Row, Ski Erg, or Airdyne +
4 minutes of circuit
5 minute Row, Ski Erg, or Airdyne +
6 minutes of circuit
7 minute Row, Ski Erg, or Airdyne +
8 minutes of circuit
9 minute Row, Ski Erg, or Airdyne
10 minute of circuit
Total reps plus total calories equals score.
Circuit #1: 10x Burpee/Box Jumps + 20x DB Snatch + 30x Split Jumps
Circuit # 2: 10x Burpee/Pull-ups + 20x DB Snatch + 30x Double Unders
Then:
Cool Down
 
Workout 2a, 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 3Power
Throw Medicine Balls
Then:
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
2×10 Tempo Squats
2×5 Jump Squats
3×12 Banded KBS @ purple
3×3 Reactive Broad Jump, for distance
3×3 Paused Broad Jump, for distance
2×5 Knee Jump
Then:
15 minutes to establish 3RM Strict Press
Then: 
Jerk Balance + Jerk
4 sets
Then:
6x Jumping Ball Slam @ 25-30# +
3x Tire Flip +
1x Rope Climb, legless
4 rounds, each for time
Rest as needed.
Then:
Cool Down
 
Results
3RM Strict Press
Zac Z. – 205
Brian C. – 115
Brittany R. – 75
Inna M. – 60
Susan K. – 95
Erin S. – 65
Latissa H. – 85
 
Coach’s Comments
N/A
 
Photos
Paused Front Squats. Drop under control into the bottom. Try to rest the upper leg on the lower leg, but stay active through the core and back. Explode out of the hole. Tony showing great mobility and position.

Paused Front Squats. Lower yourself under control into the bottom. Try to rest the upper leg on the lower leg, but stay active through the core and back. Explode out of the hole. Tony showing great mobility and position.

"LSD." Long. Slow. Distance.

“LSD.” Long. Slow. Distance.

There are definitely moments of reflection during the nine or ten minute row. Close your eyes, take a few deep breathes, and try to remain calm.

There are definitely moments of reflection during the longer rows. Close your eyes, take a few deep breathes, and try to remain calm.

Stay controlled in the air and be quick off the floor.

Stay controlled in the air and be quick off the floor.

Today was full of reflective moments, which is why it's always nice to have your programs written for you and to show up to be held accountable for executing and finishing it. Kathy between sets of Deficit Push-ups.

Today was full of reflective moments, which is why it’s always nice to have your programs written for you and to show up to be held accountable for executing and finishing them. Kathy between sets of Deficit Push-ups.

Box Arch Holds are one of the better positional exercises we do here.

Box Arch Holds are one of the better positional exercises we do here.