11.21.14 Training Sessions (4)

Workout 1, General Preparation
10x Box Breathing (4 sec inhale, 4 sec hold, 4 sec exhale, 4 sec hold = 1 rep)
Then:
“Death By KB Shuttle” warm-up:
 1st minute do 15m Shuttle
2nd minute do 30m Shuttle
3rd minute do 45m Shuttle
Add 15m each minute until 10 minutes
Males @ 45#, Females @ 35#
Then:
 “Death By Man-Maker into Burpee”
1st minute do 1x Man-Makers 
2nd minute do 2x Man-Makers 
3rd minute do 3x Man-Makers
When you can no longer complete prescribed number of Man-Makers move to Burpees
For example, if you can not complete 8x Man-Makers, rest and start the 9th minute with Burpees
Try to get to 15 minutes
Then:
100m Ski Erg/C2 Rower or 10 Calories on Airdyne +
Max Effort Static Hold:
Option 1: KB Rack Hold @ 2×50/35
Option 2: KB OH Hold @ 2×40/25
Option 3: Handstand Hold
Rest 60 sec
Continue until you accumulate 5:00 of static hold
5 round cap
Then:
Fall Down
 
Workout 2, Strength
T-Spine Mobility
Then:
10x Box Breathing (4 sec inhale, 4 sec hold, 4 sec exhale, 4 sec hold = 1 rep)
20x Balancing Leg Swings
2×5 Wall Squats
2x15m Lunge + Reverse Lunge
2×5 Band Tears
2×10 Shoulder Passes
3×10 Goblet Squat Strength Ladder (40, 50, 60)
Then:
4×10 BB Step-ups (Front Rack) @ 17.5-20″
Then:
3x Front Squat @ 155/95# +
1-10 Back Squat Ladder
Looks like…
3x Front Squat + 1x Back Squat
3x Front Squat + 2x Back Squat 
3x Front Squat + 3x Back Squat, etc.
Rest a bit between sets
Then:
Cool Down
 
Workout 3, Power
Get warm
Then:
200m Jog + 1x Rope Climb
4 rounds to warm-up
Then:
Mobility – Couch Stretch
Then:
4x15m Front-Loaded Axle Lunges, AHAP
Then:
20 minute AMRAP
5x Power Snatch +
10x Burpees +
15 Calories on C2 Rower
Then:
Cool Down
 
Workout 4, Benchmark
Go Primal Triathlon
150 Calories +
2000m Row +
2.75 mile run
for time
 
Results
Tri:
Robyn S. – 49:03
Alex N. – 42:44
 
Coach’s Comments 
I can see it’s going to take a little while to make Box Breathing a serious staple in our warm-up, mostly because people don’t understand it’s value. Maybe they think it’s new age or lame. Well, the fucking Seals do it. Having good breath control should never be understated. In the short amount of time I’ve played with this method I’ve noticed significantly more control during rest periods in my own workouts. As a warm-up I think it’s a great opportunity to visualize the workout unfolding. So while you’re doing it preview the workout on the whiteboard and see yourself moving through it, successfully. Identify the parts you think will be more challenging for you and visualize getting through it without a problem. 
 
I’m writing a blog on the topic and will put a poster up by the whiteboard with detailed instructions in the next couple weeks for newbies and anyone confused on the topic. 
 
Photos
Finishing that second pull is everything, as it projects the barbell vertically into the catch.

Finishing that second pull is everything, as it projects the barbell vertically into the catch. So fast it’s a blur.

A week off every 6-8 weeks is recommended. It doesn't mean the work will feel easy when you return through.

A week off every 6-8 weeks is recommended. It doesn’t mean the work will feel easy when you return through.

A love the training stimulus the chains provide.

A love the training stimulus the chains provide.

And if you really want to shock the system the Koji method delivers.

And if you really want to shock the system the Koji method delivers.

Some exercises are inherently better than others. A defining characteristic of a good exercise is the core demand it places on the athlete. In other words, are all the muscles I want to fire firing without the athlete even having to think about it. In the case of the Front-Loaded Step-ups the answer is a resounding "yes."

Some exercises are inherently better than others. A defining characteristic of a good exercise is the core demand it places on the athlete. In other words, are all the muscles I want to fire firing without the athlete even having to think about it?  In the case of the Front-Loaded Step-ups the answer is a resounding “yes.”

Tammi showing great positioning of the bar.

Tammi showing great positioning of the bar.

The "Death by" man-Maker caper was an experiment. Do one additional Man-Maker each minute until you can no longer continue. Then pick it up with burpees. Try to survive all the way to 15 minutes. A good standard appears to be 10 minutes of Man-Makers and the rest burpees.

The “Death by” Man-Maker caper was a successful experiment. Do one additional Man-Maker each minute until you can no longer continue. Then pick it up with Burpees to 15 minutes.  A good standard appears to be 10 minutes of Man-Makers and the rest Burpees. One one today did a set of eleven Man-Makers.

Keep the handles together, chest up, mind right.

Keep the handles together, chest up, mind right.

If you have the mobility and the desire the Overhead Hold will take you to a special place.

If you have the mobility and the desire the Overhead Hold will take you to a special place.

Ready for tomorrow. Stones from 35-145#.

Ready for tomorrow. Stones from 35-145#.