8.14.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
400m Jog
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×5 KBS / Goblet Squat Combo, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Double-Clap Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Athlete-Specific
Then:
WORKOUT:
“Can’t or Won’t, Variant:
Player picks two tasks and the level they “believe” they can achieve. 
Either you “can’t” or you “won’t.”  There is a stark difference. 
Task #1: 1-Mile Run
Males: Elite – <6:30, Pro – <7:00, Amateur – <8:00
Females: Elite – <6:30, Pro – <7:00, Amateur – <8:00
If you fail to meet your stated goal add another 400m run.
Rest fully
Task #2: 2000m Row
Males: Elite – <7:00, Pro – <7:30, Amateur – <8:00
Females: Elite – <7:30, Pro – <8:00, Amateur – <9:00
If you fail to meet your stated goal do another 500m row.
Rest fully
Task #3: 150 Wall Ball for time
Males @ 20#: Elite – <6:00, Pro- <8:00, Amateur – <10:00
Females @ 14#: Elite – <6:00, Pro- <8:00, Amateur – <10:00
If you fail to meet your stated goal do another 30x Wall Ball
Rest fully
Task #4: “Fran” 21-15-9
Males @ 95#: Elite – <3:00, Pro – <5:00, Amateur – <10:00
Females @ 65#: Elite – <3:00, Pro – <5:00, Amateur – <10:00
If you fail to meet your stated goal do another round of 9x Thruster + 9x Pull-ups
Rest fully
Task #5: “Hated Hundred,” 100x Burpees for time
Males: Elite – <5:00, Pro – <7:00, Amateur – <10:00
Females: Elite – <6:00, Pro – <8:00, Amateur – <10:00
If you fail to meet your stated goal do another 25x Burpees
Then:
Cool Down and reflect. Did you fail mentally or physically first? 

 

STRENGTH
WARM-UP:
400m Jog
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×5 KBS / Goblet Squat Combo, climbing
2×5 Band Tears
2×10 Dislocates
2×5 Double-Clap Burpees
3×3 Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
Front Squat + Strict Pull-ups
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
50x Dips, partition as needed
Then:
10-minute Push-up Challenge:
5 reps every 15 sec for 10 minutes (200 total)
Then:
Cool Down with rotator cuff work

 

COMPETITIVE FITNESS
Get warm
Then:
“The Gauntlet”
10x Medicine Ball-Over-Shoulders @ 100/80# +
3x Rope Climbs @ 15′ +
15 Calorie AA Bike +
20x Pull-ups +
15x Sandbag Thrusters @ 80/60# +
20x KBS @ 70/53# +
10x Burpee/Yoke Jumps, set @ 48′
Rest 5:00, 3 sets
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

Farmer Carries + Rope Climbs. That's just wrong.

Farmer Carries + Rope Climbs. That’s just wrong.

The Front Squats get easier as the circuit progresses. But if the weight is right to begin with it doesn't get much easier. I generally like to prescribe a 12-13RM for a 10-1 Ladder.

The Front Squats get easier as the circuit progresses. But if the weight is right to begin with it doesn’t get much easier. I generally like to prescribe a 12-13RM for a 10-1 Ladder.

FYF was a test of which faculty failed first, the physical or the mental. Usually the path to failure goes through the mind. It is rare to be able to push so hard that are mind is still "in it" and our body is not. More often than not the mind drags the body.

FYF was a test of which faculty failed first, the physical or the mental. Usually the path to failure goes through the mind. It is rare to be able to push so hard that our mind is still “in it” and our body is not. More often than not the mind drags the body.Dan fighting through the “Hated Hundred.”

Mel was done before she started. Gaining the mental fortitude to repeatedly put forth extraordinary efforts is a skill that requires practice. The more you do it the more you believe you can do it.

Mel was done before she started. Gaining the mental fortitude to repeatedly put forth extraordinary efforts is a skill that requires practice. The more you do it the more you believe you can do it. I was proud of her nonetheless for finishing.

A proper FYF indeed.

A proper FYF indeed. Karen has what it takes. I’m excited to see where she’ll be in 6 months if she continues to put forth the effort and consistency she is now.