11.6.14 Training Sessions (3)

Workout 1, General Preparation
Keep a D-Ball moving for 5-minutes (use multiple patterns)
Every time the ball hits the floor (if it does) all players on team do a quick burpee
Then:
T-Spine Mobility
2×5 Band Tears
2×10 Shoulder Passes
2×10 Tempo Squats
2×5 Jump Squats
Then:
7x Chin-ups +
1-4 Team Step-up Ladder (hold 2x KB in rack position for entire set)
Rest as needed
3 sets
Then:
30s Hard Effort on C2 Rower/Ski Erg/Airdyne +
1x Heavy as F*&k Rope Pull (attach Rogue sled to end of rope to add weight) + 
90s rest
During “rest” perform 5x DB Man-Makers
5 rounds
Then:
4xM.E. BB Hanging Rows +
2x Heavy Sandbag TGUs (one each side)
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility and Band Distractions
Then:
2×5 Band Tears
2×10 Banded External Rotation
Then:
12x Alternating Bulgarian Bag Halos +
10x Strict Press w/Bag 
3 sets to warm-up
Then:
BB Strict Press
5-5-5-3-3-3
Increase load each set
Then:
OHS
2x (5-3-1) 
Go heavier on the second wave
Then:
Cool Down
 
Workout 3, Power
Prep shoulders
Then:
EMOM do 3-5x Kipping CTB Pull-ups, 10 minutes
Keep reps clean and fast (butterfly is allowed)
Then:
Axle Power Clean + 4x Thrusters + Touch and Go Power Clean + 4x Thrusters
Find max load for complex
Then do 4 sets at working load
Rest fully between sets
Then:
4x30m Farmer’s Walk @ 110# in each hand
Rest as needed between sets
Then:
100x Double Unders for time
 
Coach’s Comments
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Photos
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