1.14.15 Training Sessions (2)

General Preparation
Warm-up:
Do a few reps of the below movements
Then:
Mobility:
N/A
Then: 
Workout:
No warm-up, no mobility
Then:
“Deck O’ Cards…sort of” (also performed on 11.1.13)
Perform on the minute in the following order.
15x Ball Slam
15x KB Hi-Pull
20s Jump Squats
15x KB Hi-Pill
15x KB Hi-Pull
20x Jump Squats
30x Double Unders
20x Jump Squats
15x Ball Slams
15x DB Push Press
30x Double Unders
15x DB Push Press
30x Mountain Climbers
20x Jump Squats
15x KB Hi-Pulls
20x Step-up Hops
15x DB Push Press
15x KB Hi-Pull
15x DB Push Press
15x DB Push Press
30x Mountain Climbers
15x Burpees
20x Jump Squats
15x Burpees
20x Step-up Hops
30x Mountain Climbers
20x Jump Squats
20x Step-up Hops
15x DB Push Press
60s FLR
15x Ball Slams
20x Step-up Hops
20x Step-up Hops
20x Jump Squats
30x Mountain Climbers
15x KB Hi-Pull
20x Step-up Hops
20x Step-up Hops
15x KB Hi-Pulls
15x Burpees
15x Ball Slams
15x KB Hi-Pulls
15x Burpees
60s FLR
20x Jump Squats
30x Double Unders
15x DB Push Press
20x Step-up Hops
15x KB Hi-Pulls
15x DB Push Press
20x Step-up Hops
15x DB Push Press
30x Double Unders
20x Jump Squats
Then:
Fall Down
 
 
Strength
Warm-up:
 20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk 
2×10 Shoulder Dislocates
2×10 Scap Push-ups, from elbows
Then:
Mobility
T-Spine
Couch, 2×30 sec each
Then:
Workout:
Work up on OHS
Then:
4-6x OHS +
60s rest +
6-8x “Super Strict” Toes-to-Bar
Rest fully
4 sets
Then:
Snatch-Grip Deadlift
5-5-3-3-3
Then:
Cool Down:
4x30s Bent-Knee Hollow Rocks or Holds
 
Coach’s Comment
N/A
 
Photos
Effort and results mirror one another. The harder one is willing to work, in the presence of proper guidance and programming, the better results always are.

WHAT you do matters most. WHO you do it with is equally important.

Nowadays this position would not be accepted. While there are some benefits to gutting it out and trying to hold yourself into position for as one as possible, there's also a downside when you  cast technique aside in favor of raw grit. It all comes back to intention. What is the intention of the exercise and does it fit with the intention of the program.

Nowadays this position would not be acceptable. While there are some merits to gutting it out and trying to hold yourself into position for as long as possible, there’s also a downside when you cast technique aside in favor of raw grit. Truth is we’ve learned a lot lately. It all comes back to intention. What is the intention of the exercise and does it fit with the intention of the program. Furthermore, is the cost of poor technique outweighed by the benefit of “getting it done.”

Love the colored comp plates.

The simplicity of the tools allows one to work on their fitness no matter where they are and no matter how match time they have.