1.16.15 Training Sessions (2)

General Preparation
Warm-up:
5x Box Breathing Squats (4 sec down, 4 sec hold, 4 sec up, 4 sec hold = 1 rep)
30x German Arm Swings
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Dislocates
3×5 KB Bottoms-up Press, AHAP
Then:
Mobility:
Couch Stretch, 2×30 sec each
Then:
Workout:
5×10 DB Lunge AHAP, in place
Then:
KB Thruster Strength Ladder
10 reps each @ 2×30, 2×35, 2×45, 2xAHAP
Then:
30 sec HARD Row, Ski, Airdyne +
90 sec rest
During “rest” perform 10x DB Split Snatch (1:1)
7 rounds
Then:
Cool Down:
3x40s Box Arch Holds
 
 
Hypertrophy Bootcamp
Warm-up:
5x Box Breathing Squats (4 sec down, 4 sec hold, 4 sec up, 4 sec hold = 1 rep)
30x German Arm Swings
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Dislocates
3×5 KB Bottoms-up Press, AHAP
Then:
Mobility:
N/A
Workout:
A1 10-12x Sumo Deadlift 
A2 6-8x Parallel Dips
12 minute rotation
Rest 3 minutes
Then:
B1 8-10x Strict Press
B2 12-15x DB RDLs
12 minute rotation
Rets 3 minutes
Then:
C1 10-12x Ring Rows 
C2 10-12x Seated Semi-Supinated DB Shoulder Press
12 minute rotation
Then:
Cool Down
 
Coach’s Comment
It was a good first day. The Assault Bike/5K was sinister, but the Pull-up, HSPU, Snatch workout was right up my alley. We were one of a few teams to even finish. Tomorrow we have three tough workouts, including a swim. Uggh. Our last workout is the Clean Complex. Big weights. Under the lights. What more could you want?
 
It’s late now because I spent about three hours at a Turkish Bath doing hot/cold contrast and getting massage. I was skeptical at first when my wife told me about it, but it turned out to be amazing and just what the doctor ordered. You can read about it here. Hopefully the legs feel fresh by morning. The bed is comfortable, but our room isn’t nearly dark enough. Despite my best efforts it’s still very light in the room. Good new is I’m too tired to notice. 
 
Photos
No shortage of people. Here we are at athlete orientation.

No shortage of people. Here we are at athlete orientation. You can barely see, but there are about 50 Air Assault Bikes on stage waiting to pour concrete into our legs.

All the individual athletes had their own name placards. Pretty cool.

All the individual athletes had their own name placards. Pretty cool.

The teamwork, energy, and competitive nature we all display is what it's all about. It's not different than war. When you battle together you create a bond. That bond is strengthen through struggle, defeat, success, and victory. The results never matter, because everyone is giving their all.

The teamwork, energy, and competitive nature we all display is what it’s all about. It’ no different than war. When you battle together you create a bond. That bond is strengthened through struggle, defeat, success, and victory. The results never matter, because everyone is giving their all.