8.18.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
Jog 400m
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridges
2x15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Tuck Jumps
2×5 Burpees
2×10 Split Jumps
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
Perform tag team style (i.e one player goes then the other)
15x KBS @ 60/45 +
4-6-8-10-12-14 Burpee/Box Jumps 
Rest. During “rest” do 10x Rope Climbs (5 each)
Then:
12/10 Calories on Rower/Ski Erg +
10-15-20-25-30 UB Wall Ball 
Then:
Cool Down

 

 

STRENGTH
WARM-UP:
Jog 400m
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridges
2x15m Lunge + 15m Bear Crawl
3×10 KBS, climbing
2×5 Tuck Jumps
2×5 Burpees
2×10 Split Jumps
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT 1:
50%x5 reps
60%x3 reps
70%x1 rep
75%xAMRAP
In two chosen lifts
OR
WORKOUT 2:
3:00 minute cumulative Handstand Hold
Break at technical failure
Then:
4xM.E. Floor Press @ BW
If you can’t do your BW for more than 10 reps choose a load that allows somewhere between 10-15 reps on first set.
Then:
10x Single-Arm KB Lat Row (each) +
Max Reps Plank Rows, elevate feet +
3 sets
Then:
4×1:00 L-Sit. Whatever time you leave on the table make up in Bent-Body Hollows
For example, if you do a 35 sec L-Sit, immediately do a 25 sec Bent-Body Hollow. 
Repeat for 4 sets
Then:
Cool Down

 

COACH’S COMMENTS
Apparently I botched the 5:00am group this morning. My idea for today’s tag team was inspired by something I saw a few weeks back that worked really well. The difference was the “player one” movement was brutally difficult. The KBS and Row/Ski didn’t cut it, leaving player one sitting around more than they wanted. 

These sorts of things happen. Of course I adjusted the workout and it was perfect for the rest of the day, but I hate that the 5amer got a little slighted. The plan is to make it up in spades tomorrow…

 

PHOTOS

A good program creates moments of decision making and negotiation; a conversation if you will between self-preservation and self-sacrifice. There are literally thousands of thoughts that enter our mind each day. Each is filtered through our lens of perception. When we perceive ourselves as weak we are vulnerable to almost anything. But when our perception is sharpened with confidence in knowing we are strong, self-sufficient, and composed, we are hard to fluster.

A good program creates moments of decision making and negotiation; a conversation if you will between self-preservation and self-sacrifice. There are literally thousands of thoughts that enter our minds each day. Each is filtered through our lens of perception. When we perceive ourselves as weak we are vulnerable to almost anything. But when our perception is sharpened with confidence in knowing we have overcome time and time again, weakness is replaced with strength and self-doubt is drowned in a pool of blood, sweat and tears.