11.25.14 Training Sessions

Workout 1, General Preparation
Group Locomotor Warm-up, 5-8 minutes
Then:
P1 10x Whip Smash + 10m Rope Pull/Sprint (attach Rogue Sled to rope)
P2 FLR in Rings for duration of Whip and Pull
P3 Rest
Rotate for 12 minutes
Then:
P1 90m Heavy Sandbag Shuttle
P2 10x Hex Bar Deadlifts before P1 finishes
P3 Rest
Rotate for 12 minutes
P1 Row 250m 
P2 10x Ball Slams before P1 finishes
P3 Rest
Rotate for 12 minutes
Then:
Cool Down
 
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Shoulder Passes
2×10 Banded External Rotation
Then:
10×2 Weighted Chin-ups
Rest 60s between sets
Then:
2x (5-3-1) Front Squats with chains
Rest fully between sets
Then:
4xME Hanging Rows (pause 1 sec at against bar)
 
 
Workout 3, Power
T-Spine Mobility
Then:
15m Lunge + Spider Stretch
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Dirty Dancing Drill, AFAP
2×5 Band Tears
2×10 Shoulder Passes
Then:
Snatch BB Complex @ 45#
Then:
5×3 Close-Grip Hang Power Snatch, light and fast
Then:
5×1 Jerk Balance + Jerk, moderate load
Then:
Power Clean @ 135/95 + Double Unders
10/100, 9/90, 8/80, 7/70, 6/60, 5/50, 4/40, 3/30, 2/20, 1/10
for time
Then:
Fall Down
 
Coach’s Comments
N/A
 
Photos
People are always amazed at how quickly the Whip Smash drives up O2 demand.

People are always amazed at how quickly the Whip Smash drives up O2 demand.

The Rogue Sleds stick relentlessly to the mats. The added friction makes a seemingly light load feel surprisingly difficult.

The Rogue Sleds stick relentlessly to the mats. The added friction makes a seemingly light load feel surprisingly difficult.

Inna mid-flight.

Inna mid-flight.

Aaron is committed to getting fit. He's fairly new here and I'm impressed with his effort and work ethic. The training never gets easier but it's definitely harder in the beginning.

Aaron is committed to getting fit. He’s fairly new here and I’m impressed with his effort and work ethic. The training never gets easier but it’s definitely harder in the beginning.

STFU and get on with it.

STFU and get on with it.