12.13.14 Training Sessions (3)

Workout 1, General Preparation
5x Box Breathing
T-Spine Mobility
Then:
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Shoulder Passes (10 reg, 10 rev)
2×10 Tempo Squats
2×5 Jump Squats
2×5 Tuck Jumps
Then:
10-minutes of Push-ups
5 reps every 30s
Then:
In “You go, I go” format:
10x DB Snatch + 
10x Box Jump +
300m Run
4 rounds each
Then:
90m of 5x Lunge + 5x Push Press
Then:
Cool Down
 
 
Workout 2, Strongman
In team of four perform the following for 1-mile
P1 100m Prowler Push 
P2 Hold Plate OH
P3 KB Farmer’s Carry @ 2×50/40#
P4 Sandbag Carry, anyhow @ 60-80#
All players must stay within 5 feet of one another throughout the mile
No objects can touch the ground at anytime. 
When P1 finishes they take Sandbag from P4. P4 takes KBs. P3 takes Plate. P2 goes to Prowler.
for time.
 
 
Workout 3, Power
5x Box Breathing
T-Spine Mobility
Then:
2x15m Lunge + 15m Reverse Bear Crawl
2×5 Band Tears
2×10 Shoulder Passes (10 reg, 10 rev)
3×5 Ring Rows
2×5 Tuck Jumps
2×5 “Tall” Box Jumps
Then:
Practice Frog Stands, try for 30s at a time (see photos)
Then:
Work up to heavy triple in Deadlift
Then:
Deadlift 
3-3-3-3-3
Then:
Against a 5:00 minute clock complete the following:
500m Row +
50x KBS @ 50/35 +
ME CTB Pull-ups
Rest 5:00 minutes, repeat once.
Record Pull-ups
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Frog Stands. Why? Because they transfer to any upper body balancing or pressing movement.

Frog Stands. Why? Because they transfer to any upper body balancing or pressing movement

Going in I was unaware of the how weight prescription, distance, or tools would play out. As is often the case the first class was a good trial before the nine. While I made a few changes to the later class I'm confident didn't fee slighted.

Going in I was unsure of how weight prescription, distance, or tools would play out. As is often the case the first class was a good trial before the nine. While I made a few changes to the later class I’m confident the early morning crew didn’t feel slighted.

IMG_6001

They were instructed to stay within five feet of one another. These guys did their best to follow my rules. Other groups were not so obliging. When pain sets in survival mode warps attention and judgement favors preservation.

 

Video