12.6.14 Training Sessions (4)

Workout 1, General Preparation
5x Box Breathing
Then:
T-Spine Mobility
20x Balancing Leg Swings
2×5 Band Tears
2×10 Shoulder Passes
2×5 Wall Squats 
2×10 Tempo Squats
2x15m Lunge + 15m Bear Crawl
3×5 Push-ups with a PLUS
2×5 Tuck jumps
Then:
8-minutes of Tag Team 60m Sprints
Then:
10 minute EMOM 
Even – 3x Wall Walks
Odd – ME Ski Erg/Row Calories
Rest fully
Then:
10 minute EMOM
Even – 5x Deadlift
Odd – ME Lateral Burpee/Bar Hops
Rest fully
Then:
10 minute EMOM
Even – 10x Ball Slam
Odd – Double-Unders / Single-Unders
Rest fully
Then:
Cool Down
 
 
Workout 2, Strongman
5x Box Breathing
Then:
T-Spine Mobility
2×5 Band Tears
2×10 Shoulder Passes
2×5 Wall Squats 
2×10 Tempo Squats
2x15m Lunge + 15m Bear Crawl
3×5 Push-ups with a PLUS
2×5 Tuck Jumps
Then:
8-Minutes of Tag Team 60m Sandbag Sprints @ 60-80#
Then:
30 minute EMOM (10 sets each)
1st minute 60m Prowler
2nd Minute 3x Stone-to-Shoulder
3rd minute 20x Sledgehammer strikes
Then:
Cool Down
 
 
Workout 3, Power
T-Spine Mobility
2×5 Wall Squats
2×10 Squats
2x15m Lunge + 15m Bear Crawl
3×5 Push-ups with a PLUS
2×5 Band Tears
2×10 Shoulder Passes
Then:
Goblet Squat Ladder 
10 reps each @ 40, 50, 60
Then:
3x15m Partner-Assisted Handstand Walks
Then:
Then: 
10-1 Front Squat Ladder @ 95# + 1x Rope Climb
Looks like…
10x Front Squat + 1x Rope Climb
9x Front Squat + 1x Rope Climb, etc…
Rest fully
Then:
10-Minute EMOM
Odd – 10x Kipping Toes-to-Bar
Even – ME Double-Unders
Then:
Fall Down
 
Workout 4, Comp Team
15x Rogue Farmer Bar Deadlifts +
15m Farmer’s Walk +
15x KB Squat Cleans  @ 2×35# +
15m Farmer’s Walk with KB +
300m Row +
30x Double Unders
1:1 Rest, 4 rounds
Then:
15 minutes of functional sled work
 
 
Coach’s Comments
I put a cool video up of a functional sled exercise on my Instagram feed. Geno and I cooled down with some of this stuff. We came up with about 15-20 different varieties of sled drags, pulls, pushes, etc. Here is one. 
 
Photos
We all need inspiration. Inspiration is fuel. It gives us a directive and nudges when we otherwise might quit. Even I get stagnant. but I hate the idea of losing steam or momentum. So I'm always aware; aware of when it's time to find a spark. Sometimes that means jumping in with the groups. Sometimes it means just having fun again with my iPod on and enjoying the idea of movement and sweat. And sometimes it means it's time to sign up for something bigger than the tug of mediocrity that pulls me down. The point is stagnation can be a disease. It can suffocate your drive. Be aware. Find a shovel and dig yourself out. Whenever I get sluggish I go to a conference or seminar. Or I buy a new book to learn an interesting concept. I study successful coaches or listen to podcasts that deliver ideas. Don't let a lack of inspiration bring you down.

We all need inspiration. Inspiration is fuel. It gives us a much needed push when we otherwise might quit. Even I get stagnant sometimes. But I hate the idea of losing steam or momentum. So I’m always aware; aware of when it’s time to find a spark. Sometimes that means jumping in with the groups. Sometimes it means just having fun again with my iPod on and enjoying the idea of movement and sweat. And sometimes it means it’s time to sign up for a competition. The point is stagnation can be a disease. It can suffocate your drive. So be aware. Find a shovel and dig yourself out. Whenever I get sluggish I go to a conference or seminar. Or I buy a new book to learn an interesting concept. I study successful coaches or listen to podcasts that deliver ideas. Don’t let a lack of inspiration bring you down.