7.9.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Medicine Ball Warm-up, tag team-style
15m each:
Forward Medicine Ball Bear Crawl +
Reverse Medicine Ball Bear Crawl +
Ball Slam + Burpee + Broad Jump (to the ball) +
Rock Carry
Switch, rest while partner goes
Back and forth for 8 minutes
Then:
WORKOUT:
8x Ball Slams @ 30# + 8x Burpees 
6x Ball Slam @ 40# + 6x Burpees
3x Ball Slam s @ 50# + 3x Burpees
Rest Fully
4 sets
Then:
20x Bulgarian Bag Halos (1:1) +
30 sec Handstand Hold, as close to the wall as you can manage with perfect spinal position
3 sets
Then:
300m Run +
60 sec rest +
300m Run +
45 sec rest
300m Run +
30 sec rest +
300m Run +
15 sec rest +
300m Run
Use a pace you can consistently hit despite the descending rest periods
Then:
Cool Down with 400m Walk to bench and back

 

STRENGTH
WARM-UP:
Medicine Ball Warm-up, tag team-style
15m each:
Forward Medicine Ball Bear Crawl +
Reverse Medicine Ball Bear Crawl +
Ball Slam + Burpee + Broad Jump (to the ball) +
Rock Carry
Switch, rest while partner goes
Back and forth for 8 minutes
Then:
MOBILITY:
T-Spine
Shoulder Prep
Then:
WORKOUT:
Establish a challenging weight for 10 reps on Close-Grip Bench Press (1-2 sets)
Then:
Close-Grip Bench Press + Strict Pull-up, any grip
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
4×15 DB Bent-Over, strict form
Then:
4x(30/30) Medicine Ball Chest Pass @ 30/20
Then:
Rotator Cuff Work

 

COMPETITIVE FITNESS
L.S.D
1000m Row +
2.75 mile run
Then:
Cool Down

 

COACH’S COMMENT
N/A

 

PHOTOS

I like exercises that demand focus. There is no better place to be than in the moment and a good exercise puts you front-and-center of the moment.

I like exercises that demand focus. There is no better place to be than in the moment and a good exercise puts you front-and-center to the moment, with no room for distractions of unbridled thought. 

Tara working through today's Ball Slam progression. Slam it hard front he top and follow it down with the intent to catch it on one bounce. Like I always say, it's isn't ball drop, it's ball SLAM!

Tara working through today’s Ball Slam progression. Slam it hard from the top and follow it down with the intent to catch it on one bounce. Like I always say, it’s isn’t ball drop, it’s ball SLAM!

I fairly light ball feels like a ten ton hammer doing the Rock Carry.

The lightest of slam balls feels like a ten ton hammer doing the Rock Carry.