7.14.15 Training Sessions (2), Testing

 

GENERAL PREPARATION
WARM-UP:
400m Jog
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
Tag Team “Murph,” variant
Athletes pick from a hat to determine their fate for buy-in and cash-out. 
Options include:
1. 1-Mile Run (6 laps in alternating fashion)
2. 2500m Row (switch players every 20 pulls)
3. 2000m Ski (switch players every 20 pulls)
Chosen “Buy-in”
100x Pull-ups, partition as needed
200x Push-ups, partition as needed
300x KBS, partition as needed
Chosen “Cash-out”
For time
40 minute time cap
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
3×5 KBS/Goblet Squat Combo, climbing
2×5 Tuck Jumps
2×5 Push-ups
3×3 Strict Pull-up
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT
5×5 Back Squats, climbing (final two sets HEAVY)
Then:
Work up to a heavy triple on Deadlift
Then:
4-rep Deadlift Clusters
1-1-1-1
Rest 15-20 sec between reps
Rest fully, 3 sets
Then:
Cumulative L-Sit (Elite 3:00, Pro 2:00, Amateur 1:00) 
Every time you drop do 10x Strict Push-ups
Cool Down

 

COMPETITIVE FITNESS
Athlete-Specific warm-up
Then:
Max Bi-Acromial Bench Press
Then:
Max Reps Muscle-ups 
Then:
Max Reps Double-unders in 60 sec
Then:
500m Row for time

 

COACH’S COMMENT
I added Janet Augspurg and Anna Walker to the Athlete Gallery. Congratulations!

 

PHOTOS

I chose swings over the traditional squats for today's Murph variant. I simply can't watch people half-ass their squats and invariably for 300 reps technique takes a hit in favor of "getting the work done." Swings make a much better choice because there's no way to cheat them.

I chose swings over the traditional squats for today’s Murph variant. I simply can’t watch people half-ass their squats and invariably for 300 reps technique takes a hit in favor of “getting the work done.” Swings make a much better choice because there’s no way to cheat them. Shari focused on finishing under the time cap.

These two killed it today. Great work George and Newell.

These two killed it today. Great work George and Newell.

The athletes had a choice to today. Elite - 3:00, Pro - 2:00 or Amateur - 1:00. Dan went for the 3:00 minute standard.

The athletes had a choice to today. Elite – 3:00, Pro – 2:00 or Amateur – 1:00. Dan went for the 3:00 minute standard.

Every time you drop hit 10x Push-ups.

Every time you drop hit 10x Push-ups.

Anna back in the house.

Anna back in the house. Welcome back!

Aubs and Kim in sync.

Aubs and Kim in sync.

Ryan working toward a heavy triple.

Ryan working toward a heavy triple.