10.14.14 Training Sessions (3)

Workout 1, General Preparation
Get into team of two or three
Then:
10-Minute M.E. Row/Ski for calories
Rotate turns every 20-30s 
Record total team calories at the end.
Then:
Station 1
P1 3x Burpee + 10x Sandbag Thrusters 
P2 Wall Sit for the duration of Burpees and Thrusters
P3 Rest
Record total pull-ups
Rotate through for 12 minutes
Then: 
Station 2
Team Rope Pull/Sprint Relay
Three Player Teams do 12 total Rope Pull/Sprints (4 pulls each, 1:1:1) as fast as possible, rest exactly 2:00 once complete
Two Player Teams do 8 total Rope Pull/Sprints (4 pulls each, 1:1) as fast as possible, rest exactly 2:00 once complete
One player “team” does 4 total Rope Pull/Sprints as fast as possible, rest exactly 2:00 once complete
During “rest” ME Push-ups as a team
Record total push-ups
Rotate through for 12 minutes
Then:
Station 3
P1 15m Walking KBS + 15m Sprint Back w/KB
P2 FLR in rings for duration of Walking KBS
P3 Rest
Rotate through for 12 minutes
Then:
Cool Down
 
Workout 2, Strength
20x Balancing Leg Swings
2x15m Lunge + SLDL 
2×10 Tempo Squats
2×5 Jump Squats
3×10 KB RDL, from box (see photo)
Then:
Work up to 3RM Front Squat, 15 minutes
Then:
Front Squat Drop Sets
Max Reps at 3RM 
Drop weight 5-10%
Max Reps, likely 1-2 difficult reps
Drop weight another 5-10% 
Max Reps, likely 1-2 difficult reps
This is one set, do 3
Rest fully
Then:
“KBS to Hell”
50 UB KBS @ 30
40 UB KBS @ 40
30 UB KBS @ 50
20 UB KBS @ 60
10 UB KBS @ AHAP
If you break add 10x KBS with the heaviest bell for each infraction at the end of the workout.
Then:
Cool Down 
 
Results
3Rm Front Squat:
Zac Z.@ 245
Brittany R. @ 135
Jeff B. @ 175
Scott K. @ 175
Inna M. – 135
Sara Y. – 95
Chrissy VD – 105
 
 
Workout 3, Power
Prep Shoulders and Hips
Then:
BB Snatch Complex @ 45#
Then:
12 minutes to work up to heavy-ish Snatch
Then:
20x Double Unders +
1x Snatch 
EMOM for 10 minutes
Then:
M.E. Weighted Jump Squat @ 30% BW + 
30m Prowler Push, inside on mats
5 rounds, rest fully
Then:
50x Kipping Toes-to-Bar
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
KB RDL off a box are great for athletes who have above average hamstring length and can go past the level of the box.

KB RDLs off a box are great for athletes who have above average hamstring length and can go past the level of the box.

Allow the swing to create the step. It's a flow and actually feel easy.

Allow the swing to create the step. It’s all about rhythm and flow.

Drop sets are grueling. Every rep sucks. As I like to say, "it's a neurological kick in the nuts."

Drop sets are grueling. Every rep sucks. As I like to say, “it’s a neurological kick in the nuts.”

The dreaded Wall Sit…it poisons the legs.

The dreaded Wall Sit…it poisons the legs.

One player does Walking KBS the other FLR in the rings.

One player does Walking KBS the other FLR in the rings.

Three player rope pull/sprint relay. Keep your back flat and rotate through your hips. It's not an arm exercise, it's a hip rotation exercise.

Three player rope pull/sprint relay. Keep your back flat and rotate through your hips. It’s not an arm exercise, it’s a hip rotation exercise.

I love the Sandbag Thruster. It's awkward, uncomfortable, and just plain frustrating at times. Personally I find it more ergonomic than a barbell.

I love the Sandbag Thruster. It’s awkward, uncomfortable, and just plain frustrating at times. Personally I find it more ergonomic than a barbell however.