11.12.14 Training Sessions (4)

Workout 1, General Preparation
2×5 Box Breathing Drills (5 sec inhale, 5 sec hold, 5 sec exhale, 5 sec hold = 1 rep)
2x15m Lunge + Quad Stretch
2×10 Squats
2×10 Split Jumps
2×5 Band Tears
2×10 Shoulder Passes
3×8 KB Bottoms-up Press, AHAP
Then:
Close-Grip Bench Press to failure @ 155/75 + 
20x UB Split Jumps +
20x UB KBS @ 70/45
Rest fully, 4 sets
Then:
10m Heavy Rope Pull (attach Rogue Sled to end of rope) +
10-15-20-10 HSPUs or Ring Push-ups
Rest as needed between sets
Then:
Cool Down
 
Workout 2, Strength
2x15m Lunge + Quad Stretch
2×10 Squats
2×10 Split Jumps
2×5 Band Tears
2×10 Shoulder Passes
4×10 KBS @ 40, 50, 60, 70
Then:
3×1:00 Toes-and-Nose Handstand Hold against wall
Then:
12x Axle Deadlifts +
12x Strict Toes-to-Bar +
12x Heavy KB Lunges (6 each leg)
Rest 2:00 minutes, 4 sets
Then:
3×10 (5 each) Single-Arm KB Press, off bench (see photo)
Chase each set with 20x Explosive Medicine Ball Chest pass, to self
Then:
Cool Down
 
 
Workout 3, Power
Prep Shoulders and Hips
Then:
Pull-up Practice:
7x Butterfly Pull-up +
60 sec rest
8 sets
Then:
15m Partner-Assisted Handstand Walks + 1x Legless Rope Climb
3 sets
Then:
30m Burpee/Broad Jump +
25 Calorie Row +
20x Toes-to-Bar +
15x Lateral Box Jump-Overs +
10x Deadlifts +
15x Lateral Box Jump-Overs +
20x Toes-to-Bar +
25 Calorie Row +
30m Burpee/Broad Jump
for time
Then:
Cool Down
 
Coach’s Comment
Health Tip #188

Practice Box Breathing daily. We are and will continue to practice box breathing before and after each training session to teach our athletes 1.) how to breathe through their nose, 2.) how to slow and control their breathing, and 3.) how to access their parasympathetic nervous system, the part of the CNS associated with slowing heart rate, calming nerves, and reducing anxiety.

Here’s how it works. We do 2×5 in our warm-up.

Each rep includes a 5 sec inhalation through the nose, 5 sec pause, 5 sec exhalation through the mouth, and a 5 sec hold. The 5 sec hold after expiration forces a strong inhalation, filling the lungs completely. When you can comfortably do it without feeling you are hyperventilating you’re on the right track.

Accessing your parasympathetic nervous system DURING training is another animal that we plan to work on down the road. A good example of how to integrate breath training into your workout is with Breathing ladders or breathing exercises between sets.

Monday’s workout was a good example of that. I gave everyone 5 breathes between sets of 15m Walking KBS, forcing them to slow everything down, re-center, and calm down before the next set of swings.

The example below shows 4 sec intervals. Truly you can go as low as 3 and as high as 8 sec.

 
Photos
Toes-and-Nose is one of the best methods for developing the perfect Handstand position. Have a partner count for you. Anywhere between 40-60 sec is quite good.

Toes-and-Nose is one of the best methods for developing the perfect Handstand position. Have a partner count for you. Anywhere between 40-60 sec is quite good. Leave a little int he tank to get down off the wall.

Amber showing control.

Amber showing control.

No matter how heavy you go each lunge has to be perfect. Trunk upright, back knee kissing the floor, and from heel flat and engaged. Xeve looking solid.

No matter how heavy you go each lunge has to be perfect. Trunk upright, back knee kissing the floor, and from heel flat and engaged. Xeve looking solid.

Grip and back strength are connected. The more you can hold the more you can pull.

Grip and back strength are connected. The more you can hold the more you can pull.

We haven't done this in a while. Engage the hips off true bench and go as heavy as possible. The KB should actually be pulling you off to the side, forcing your core and stabilizers to keep you from falling.

We haven’t done this in a while. Engage the hips off true bench and go as heavy as possible. The KB should actually be pulling you off to the side, forcing your core and stabilizers to keep you from falling.

The chaser.

The chaser.

The 10m pull should be HEAVY and controlled! No jerky movements. To ensure Rob moved with control we added Leighton to the sled.

The 10m pull should be HEAVY and controlled! No jerky movements. To ensure Rob moved with control we added Leighton to the sled.

Self care is just as important as training. In fact, the more you take care of yourself the more you can train.

Self care is just as important as training. In fact, the more you take care of yourself the more you can train.

Lunge + Squad Stretch. As you bend down to touch your foot pull-up on the back leg. The hinge is through the hips.

Lunge + Squad Stretch. As you bend down to touch your foot pull-up on the back leg. The hinge is through the hips.

AHAP on the Bottoms-up Press. I instructed everyone to make a fist with their off-hand. This does the job of creating greater levels of tension throughout the system, helping with stabilization.

AHAP on the Bottoms-up Press. I instructed everyone to make a fist with their off-hand. This does the job of creating greater levels of tension throughout the system, helping with stabilization.

This is a throwback movement. The weight should be heavy enough to awaken the core and hips to keep you from falling off the bench.

This is a throwback movement. The weight should be heavy enough to awaken the core and hips to keep you from falling off the bench.

Tammi looking focused. high demand movements require it.

Tammi looking focused. high demand movements require it.

These Rogue Sleds are nasty. The stick nicely to the mats and have the capacity to hold a lot of weight. Pull with control, making sure you don't favor one hand over the other.

These Rogue Sleds are nasty for rope pulls. They stick nicely to the mats and have the capacity to hold a lot of weight. Pull with control, making sure you don’t favor one hand over the other.