12.23.14 Training Sessions (3)

Workout 1, General Preparation
5x Box Breathing
T-Spine Mobility
Then:
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Squats
2×10 Shoulder Passes
2×5 Tuck Jumps
Then:
Ball Slam and Shuttle
5x Ball Slam @ 30 + 15m Shuttle w/Ball + 15m Sprint w/o Ball
5x Ball Slam @ 40 + 15m Shuttle + 15m Sprint w/o Ball
5x Ball Slam @ 50 + 15m Shuttle + 15m Sprint w/o Ball
Rest while partner goes
Max rounds in 12 minutes
Then:
15m Farmer’s Carry +
15m Sprint w/Rope +
15m Rope Pull/Sprint + 
15m Rope Pull +
15m Farmer’s Carry 
Switch, max rounds in 12 minutes
Then:
Max Distance Row/Ski, alternate partners every 60s for 12 minutes
Then:
Cool Down
 
 
Workout 2, Strength
T-Spine Mobility
Then:
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Squats
Then:
Mobility – Couch, Ankle
Then:
BB Complex, 6 reps each:
Deadlift + 
Bent-Over Row +
Front Squats +
Strict/Push Press +
Back Squat +
Pull-ups
2 sets, light–>moderate
Then:
Front Squats Waves
2x (5-3-1)
Rest fully between sets
Then:
3×10 Pendlay Rows, AHAP
Then:
3x40s Arch Holds, time permitting
1:1 Rest
Then:
Cool Down
 
 
Workout 3, Power
Get warm and loose
Then:
Snatch BB Complex @ 45#
Then:
5×1 Snatch from blocks (above knees)
Then:
4×2 Paused Push Press (3 sec pause at top). Lower slowly. 
Then:
EMOM for 8 minutes
12x Jumping Back Squats @ 45#
Then:
3×6 Straight Body Levers, lower for 6-8 secs (feet should contact floor first). I posted some footage on my instagram page. 
Then:
Cool Down
 
Coach’s Comments
I added a post on Box Breathing to the Coach’s Tips section of the website. You can read it here
 
Photos
The key to a successful Ball Slam is to get your hands under the ball on the bounce. As fatigue accumulates I try to play particular attention to slamming it even harder to get my fingers under the ball to ensure a successful catch.

The key to a successful Ball Slam is to get your hands under the ball on the bounce. As fatigue accumulates I try to play particular attention to slamming the ball even harder to get my fingers under it to ensure a successful catch.

The mats were particularly sticky today, making for slow and grinding efforts on the Rope Sled Pulls.

The mats were particularly sticky today because of the humidity, making for slow and grinding efforts on the Rope Sled Pulls.

Exhibit B. Xeve's face says it all.

Exhibit B. Xeve’s face says it all.

One minute of work followed by one minute of rest.

One minute of work followed by one minute of rest. It’s never enough.

The guys were chasing the 3200 meters we put up at 5am this morning.

The guys were chasing the 3200 meters we put up at 5am this morning. They came up a bit short. But the chase is the carrot that pushes the pace and gives your efforts direction and purpose.

I really challenged the girls today. Erica resting between 40# Ball Slams.

I really challenged the girls today. Erica resting between 40# Ball Slams.

You have to earn the right to lay down. It can't be dramatic or flashy. When it's genuine I am pleased. but when it's done in an effort to be attention-seeking I don't let anyone get away with it. Rob earned his flop.

You have to earn the right to lay down. It can’t be dramatic or flashy. When it’s genuine I am pleased. but when it’s attention-seeking I don’t let anyone get away with it. Rob earned his flop.

12x Jumping Back Squats every minute on the minute.

12x Jumping Back Squats every minute on the minute for eight minutes.

Rest position is personal preference.

Rest position is personal preference.