10.24.14 Training Sessions (3)

Workout 1, General Preparation
4x500m Row or Ski Erg
Rest while partner goes. Get faster each set (i.e. 1:45, 1:43, 1:40, 1:38)
Then:
30/30 Intervals, done together as a group
4x (30/30) Mountain Climber, “rest” in FLR position 
4x (30/30) Jump Squat, actual rest
Then:
60m Heavy Farmer’s Carry +
10x Ring Dips, HPSUs OR Strict Push-ups +
60m Farmer’s Carry +
20x Bulgarian Bag Full Moons +
60m Farmer’s Carry +
30s L-Hang from Pull-up Bar
Work for 20 minutes
Then:
Cool Down
 
 
Workout 2
Jog 400m
Then:
1-Mile Team Sled Drag (a warm-up, but not really)
P1 Unbroken Drag for Distance
P2 Carry 60-80# Sandbag, anyhow
P3 Actual Rest
Rotate players until 1-Mile is completed
Then:
10-Minutes of Z-Press, max reps
Then:
Grip and Rotator Cuff
20s Rice Bucket Flex/Ext +
20s Rice Bucket Clockwise +
20s Rice Bucket Counter Clockwise +
12x Seated DB External Rotation
This is one set, do 3
Then:
Cool Down
 
Results
Max Reps Z-Press
Men @ 45#:
AJ W. – 120 reps
Zac Z. – 205 reps
Kevin S. – 120 reps
 
Females @ 35#
Erin O. – 132 reps
Jen H. – 136 reps
Erica J. – 112 reps
 
 
Workout 3, Power
Prep Shoulders
Then:
Snatch BB Complex
Then: 
Work up to a heavy Snatch
Then:
5×1 Snatch
Rest as needed needed between sets
Then:
3 rounds 
12x Pull-ups + 
12x Thrusters 
Then, immediately
3:00 M.E. Burpee/Bar Hops
Then, immediately:
2 rounds 
12x Pull-ups +
12x Thrusters 
Then:
Cool Down
 
Coach’s Comments
Here is a rant from July 3rd of last year. Like any good rant it still rings true. These things are great to revisit in the context of what is happening now; with the new members we have and the veterans who still drip sweat upon these floor. I love you all and thank you for giving me this opportunity to make you better. 
 
[July 3, 2013]
“Per my usual morning routine I woke up, showered, drank some water, made breakfast, and sat down over a cup of Joe to read a few of the Blogs I frequent. This morning the sermon was about commitment. It was about forcing ourselves to make the hard choices that drive us in the direction of betterment. We often build in choices or exits that provide comfort in knowing if we decide to there is an easier way. We do this to save face and protect our ego against failure. In the end we get soft because our natural tendency is to take the easier path, and often we do.

 
“The sheer commonness of being able to undo or delete something has changed our relationship to commitment. Once upon a time the only way to “undo” a three-mile swim out to sea was to turn around and swim back. Climbing mountains was the same: the good routes all enforced a point of no return where 100% commitment was imposed. Once committed there is no further doubt, no alternative and no reason to hesitate.”
 
When I look at my son I see pure innocence. I see no ego. He expresses himself fully and candidly, without reservation or fear of failure or judgement. My only hope is that he will carry these characteristics with him as he grows up; that he’ll have enough self-respect to be honest, not only with other people, but with himself. And whatever path he chooses he will attack without reservation and with the kind of passion that inspires and teaches others.
 
People are so scared to be tested. They are scared to be wrong, last, or proven-otherwise. Why? Can’t a missed opportunity or failure be a good thing, like a compass, always guiding and pointing in the direction of truth we ultimately seek? I personally believe the only way to know who we are, to re-affirm our beliefs, or to find the “right” path is to test, retest, and sharpen ALL experiences with perspective. 
 
Surely these concepts extend beyond the realm of fitness. But if fitness can in any way serve as a guide-posts to life outside the gym we have to find meaning in the things we do inside the gym. Meaning is a by-product of understanding. And understanding is, by default, the result of testing, over and over again, the nuts and bolts of who we are inside.”
 
 
Photos
I joke but it's true. The higher you jump the more rest you get…in the air. Trying to pace yourself with slow descents and small jumps adds up much more than fast and high jumps.

I joke but it’s true. The higher you jump the more rest you get…in the air. Trying to pace yourself with slow descents and small jumps adds up much more than fast and high jumps.

10-minutes max reps Z-Press. Why the Z-Press. because it isolates the hell out of your shoulders. There's a reason we are only using the barbell. Zac managed 205 reps.

10-minutes max reps Z-Press. Why the Z-Press? Because it isolates the hell out of your shoulders. There’s a reason we are only using the barbell. Zac managed 205 reps.

The rest position.

The rest position.

Kelly knocking out ten consecutive HSPUs with relative ease.

Kelly knocking out ten consecutive HSPUs with relative ease.

On the L-Hang point the toes together and try to keep the knees slightly above parallel.

On the L-Hang point the toes together and try to keep the knees slightly above parallel. Oh, and hold on.

So much Farmer's Walk...

So much carrying…