11.5.14 Training Sessions (4)

Workout 1, General Preparation
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Shoulder Passes
4×10 KBS @ 40, 50, 60, 70
2×10 Push-ups
Then:
15m Bear Crawl every 30s for 5 minutes, alternate between forward and reverse
Then:
In teams of three complete 3x (5-10-15-20) KBS Ladder @ 60/45 
Player one Swings
Player two holds Slosh Pipe overhead.
Player three rests
Then:
250m Ski +
15x Bench Press, AHAP +
15 Medicine Ball Tosses over 8″ Pull-up Bar @ 50/25# “active rest” 
3-5 rounds, depending on time
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Shoulder Passes
4×10 KBS @ 40, 50, 60, 70
2×10 Push-ups
Then:
10×10 Axle Deadlifts
Start light and go up.
Something like…
10 reps @ 110#
10 reps @ 130#
10 reps @ 150#
and so on…
Then:
10x Axle Curls +
10x Deficit Push-ups (option #1: two plates, option #2: Kettlebells, option #3 Inverted Kettlebells) +
M.E. Heavy Medicine Ball Chest Pass
3-4 sets
Then:
Cool Down
 
 
Workout 3, Power
Prep Shoulders and Hips
Then:
Snatch BB Complex @ 45#
Then:
Work up to a heavy single for the following complex:
Hang Snatch +
Snatch + 
Snatch Balance
Then do 4 sets at working load.
Then:
4×5 BB SOTS Press
Then:
800m Run +
40x KB Clean and Press @ 2×45/30# +
800 Run
for time
Then:
Cool Down
 
Workout 4, Benchmark
Go Primal Triathlon
150 Calories +
2000m Row +
2.75 mile run
for time
 
Results
Brooke N. – 53:22
Dan V. – 42:30
Ava B. – 49:10
Keith S. – 47:59
 
Coach’s Comments
N/A
 
Photos
10x10. Add a little load each set. The final two to three sets should be VERY difficult. Grip of course is the limiting factor.

10×10. Add a little load each set. The final two to three sets should be VERY difficult. Grip of course is the limiting factor.

We busted out the Slosh Pipes today. Kian showing the proper positioning overhead.

We busted out the Slosh Pipes today. Kian showing the proper positioning overhead.

The pipe can't touch the floor. After you do your swings go take the pipe from player two.

The pipe can’t touch the floor. After you do your swings go take the pipe from player two.

Branding.

Branding.

Also brought the medicine ball tosses over the Pul up bar back. It makes for a great "active recovery." Take your time and allow the movement to lower your heart rate.

I also brought the medicine ball tosses over the Pull-up bar back. It makes for a great “active recovery.” Take your time and allow the movement to lower your heart rate.