12.11.14 Training Sessions (3)

Workout 1, General Preparation
5x Box Breathing
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Shoulder Passes (10 reg, 10 rev)
3×10 Band External Rotation
2×10 Alternating Single-Arm Plank (hold each side for 2 sec)
3×8 Single-Arm Bottoms-up Press
2x15m Table Rolls (slow). Once left, once right
Then:
Lat Mobility, 2x30s each side
Then:
3×8 BB Strict Press, light to warm-up
Then:
Push Press Mini-Strength Ladder 
4-4-3-3-2-2-1-1
Do a 1 sec pause in the dip position (to ensure heels stay in contact with floor) and a 10 sec pause overhead
Chase each set with a 20s Chin-Above Bar Hold + 15m Heavy Single-Arm Farmer Carry @ 80/55#, left and right
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
Then:
20x Balancing Leg Swings, 4 ways
2x15m Lunge
2×5 Band Tears
2×10 Shoulder Passes (10 reg, 10 rev)
2×10 Scap Push-ups
Then:
KBS Ladder
10 reps each @ 40, 50, 60, 70
3×5 Push-ups
2×5 Tuck Jumps
Then:
Deadlift Medley
5 reps each:
Tire Flip (another player pushes tire back to flipper)
Hex Bar, AHAP
Axle, AHAP
Stone, AHAP
Rest plenty, 4 sets
Then:
25x BB Grip Roll-ups  35-45# +
60 sec (20-20-20) Rice Bucket, each hand +
30s L-Hang from Pull-up Bar
3-4 sets
Then:
Cool Down
 
 
Workout 3, Power
5x Box Breathing
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Shoulder Passes (10 reg, 10 rev)
3×10 Band External Rotation
2x15m Lunge + 15m Bear Crawl
3×5 Burpee
Then:
KBS Ladder
10 reps each @ 40, 50, 60, 70
Then:
Snatch BB Complex @ 45#
Then:
Power Clean Medley
4 reps each:
Barbell, AHAP
Sandbag @ 80#, alternate shoulders
Axle, AHAP
Stone-to-Shoulder
2xKB, AHAP
Rest fully, 4 sets
Then:
10 minute AMRAP
Calories on Row + Burpee/Lateral Barrier Hops (over rower)
3-6-9-12-15-18, etc.
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photo
Here is a sample of a car decal we're playing with. I hope to have three different designs for you by the Holiday party.

Here is a sample of a car decal we’re playing with. I hope to have three different designs for you by the holiday party next Thursday.