11.13.14 Training Session

Workout 1, General Preparation
5 minute easy Row, Ski Erg, Airdyne 
Then:
2×5 Box Breathing
T-Spine Mobility + Shoulder Distraction
2×5 Band Tears
2×10 Shoulder Passes
3×10 DB Arnold Presses
Then:
KB Windmill Strength Ladder
5-4-3-2-1
Then:
TGU Medley
Perform 2x (one each side) TGU with the following implements:
Heavy Sandbag
Barbell
D-Ball
Dumbbell 
Do two rounds. On the second round go AHAP
Then:
“VMO Hell”
20x DB Cyclist Squats +
15m Reverse Sled Drag, AHAP
Rest fully, 4 sets
Then:
Cool Down
 
 
Workout 2, Strength
T-Spine + Distractions
Then:
2×5 Band Tears
2×10 Shoulder Passes
2×5 OHS @ Dowel
3×12 Alternating Bulgarian Bag Halos 
Then:
OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
4xME BB Hanging Rows
 
 
Workout 3, Power 
Shoulder/Hip Prep
Then:
2x (1-4) Tire Flip, to warm-up
Then:
BB Thrusters (from rack)
5-4-3-2-1
Record single
Then:
400m Farmer’s Carry @ 110# in each hand
Every time you drop perform 5x Burpees
for time
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
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