11.11.14 Training Sessions (4)

Workout 1, General Preparation
5 minutes to get warm
Then:
In teams of two, complete:
100x Pull-Ups (10:10) +
200m Keg or Sandbag Carry (150m:150m) +
100x Deadlifts (10:10) +
200m Carry +
100x Burpee/Box Jump-Overs @ 24/20″ or Burpee/Pull-ups (10:10) +
200m Carry +
100 Calories, any machine (10:10) +
200m Carry
40 minute AMRAP
 
Workout 2, Strength
2x15m Lunge + Bear Crawl
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Passes
2×5 OHS @ dowel
Then:
Mobility, Couch Stretch
Then:
5×3 Paused Back Squats (3 sec pause in bottom position), AHAP
Then:
Strict Press
5-5-3-3-1-1
Then:
4xME Dips
Then:
Cool Down
 
 
Workout 3, Power
Get warm
Then:
Snatch BB Complex @ 45#
Then:
Work up to 3RM Touch and Go Power Clean and Jerk
Then:
Set a clock for 3:00 minutes
Perform 25x Wall Ball + ME Hang Squat Cleans
Rest 2:00 minutes
Repeat until you complete 20x Cleans
Rest completely 
Then:
10x Pistols + 20x DB Snatches + 60x Double Unders
3 rounds
 
Results
3RM TnG CJ:
 
 
Workout 4, Benchmark
Go Primal Triathlon
150 Calories + 
2000m Row +
2.75 mile run
for time
 
Results
Tri:
Tucker R. – 38:52
Beau C. – 45:55
Miguel R. – 42:15
 
Coach’s Comments
N/A
 
Photos
When bodyweight simply isn't enough...

When bodyweight simply isn’t enough…

I had to stop Bob on his first set at bodyweight when he did roughly 30 reps in less than 30 sec. So next set we added these beauties. He still almost did twenty.

I had to stop Bob on his first set at bodyweight when he did roughly 30 reps in less than 30 sec. So on the next set I added these beauties. He still almost did twenty.

Awkward. Nothing makes you strong like heavy, awkward shit.

Awkward. Nothing makes you strong like heavy, awkward shit.

When possible I made the guys do Burpee/Pull-ups.

When possible I made the guys do Burpee/Pull-ups.

If not, Burpee/Box Jumps will suffice.

If not, Burpee/Box Jumps will suffice.

I personally prefer the Ski Erg. It's such a unique piece of equipment and taxes you in a way few machines do.

I personally prefer the Ski Erg. It’s such a unique piece of equipment and taxes you in a way few machines do.