12.15.14 Training Sessions (3)

Workout 1, General Preparation
5x Box Breathing
T-Spine Mobility
Then:
20x Balancing Leg Swings
2x15m Lunge + 15m Walk Back
2×10 Cossack Squats
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
3×10 Shoulder Passes
2×5 Push-ups
Then:
3-Player Ball Slam/Burpee
P1 does a Ball Slam toward P2 and chases it with a Burpee, P2 recovers the ball, slams it to P3, does a Burpee, etc
10 Slams each player @ 30, 40, 50
Then:
4x (30s Hard Airdyne + 30s Arms-only)
Rest 1:00
4x (30s Mountain Climber + 30s FLR)
Rest 1:00
4x (30s Jump Squat + 30s Step-ups)
Rest 1:00
4x (30s Whip Smash + 30s Squat Hold) 
Rest 1:00
4x (30s KBS + 30s Dead Hang from Pull-up Bar)
Then:
Cool Down with Core Work
 
 
Workout 2, Strength
T-Spine Mobility
Then:
20x Balancing Leg Swings
15m Lunge + Balance + SLDL
2×5 KB Good Morning + Squat Combo
Then:
KBS Ladder, 10 reps each @ 40, 50, 60, 70
Then:
3×5 BB Plank Rows
4x (20s Arch Hold + 10s Rest)
Then:
15-Minutes to establish 3RM Axle Deadlift, Touch n’ Go
Then:
15 minutes to establish max Close-Grip Bench Press @ 50X0
Then:
5x Push-ups every 30 sec for 10 minutes (100 total)
OR 
5x Push-ups every 15 sec for 10 minutes (200 total)
Then:
Cool Down
 
Results
3RM Axle DL, CG BP:
Tucker R. – 295, 185
Wayne M. – 220, 185
Steve S. – 295, 195
Jeff B. – 220, 155
Jennine B. – 170, 105
Diane M. – 170, 125
Erica J. – 170, 125
Kathy C. – 160, 95
Rob J. – 220, 155
Chelsea W. – 130, 65
Lelia G. – 160, 70
Andy B. – 170, 145
Susan K. – 198, 135
Ava B. – 198, 125
Sara Y. – 108, 80
Tony H. – 288, 205
Ann T. – 158, 70
Cedric J. – 288, 315
Alex N. – 268, 170
Dan V. – X, 205
 
 
Workout 3, Power
5x Box Breathing
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Shoulder Passes
30x German Arm Swings
15m Lunge + SLDL + Pistol Combo
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60, 70
Chase each set with 5x “Tall” Box Jumps
Then:
Snatch BB Complex @ 45#
Then:
15 minutes to establish max complex: 3x Deadlift + 1x Hang Clean + 2x Front Squat + 1x STO
Then:
4×1 Back Squat @ 90%
Then:
Cool Down
 
Coach’s Comments
I posted the details of the Hypertrophy Bootcamp on the website. Click here to read more about it and sign up. Limited to 15 athletes. 
 
Photos
I know we're getting stronger because some of the guys and girls today were within 5-10 pounds of their Deadlift PR with the Axle. Typically the axle will reduce pulling by 10-20%, as grip becomes the limiting agent.

I know we’re getting stronger because a lot of the guys and girls today were within 5-10 pounds of their Deadlift PR with a standard bar. Typically the axle will reduce pulling by 10-20%, as grip becomes the limiting agent. Next time we max out on Deadlift I expect several PRs.

Your objective is to whip the rope hard enough the undulation travels the entire length to the attachment point. Execute one rep at a  time and give it everything you've got.

Your objective is to whip the rope hard enough the undulation travels the entire length to the attachment point. Execute one rep at a time and give it everything you’ve got.

…and "rest."

…and “rest.”