9.12.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Runner’s Bridge
2×5 Tempo Squats
2×5 Jump Squats
3×5 KBS/Goblet Squat Combo
2×10 Dislocates
2×5 Push-ups
3×3 Strict Pull-ups
Then:
WORKOUT:
45/15 Circuit
45s Work, 15s Transition:
Air Assault Bike
KB Rack Hold 
Rope Climb 
Mt. Climber 
OH Plate Hold @ 45/25
Row
Back Extension Hold
Burpees
Dead Hang, every 10s perform a strict pull-up
40 minutes
Then:
Cool Down

 

COMPETITIVE FITNESS
20 minutes to establish your best 
2x Snatch-Grip Deadlift + Full Snatch, unbroken
Then:
In teams of two…
100x Team Wall Ball Shots @ 20/14. Player one can only work while player two is holding L-Sit in Parallettes. Switch back and forth as you see fit. 
Then:
In teams of two…
2000m Row “Buy-in”
9x 15′ Rope Climbs +
11x Bear Complexes* @ 155/105 +
2000m Row “Cash-out”
*Bear Complex = Power Clean + Front Squat + Push Jerk + Back Squat + BTN Split Jerk
Then:
Cool Down


COACH’S COMMENTS
N/A

PHOTOS

I prefer to lead by example. I throw myself into the fire with my athletes to show them I too am willing and able to endure pain, understand the rewards of hard work, and aren't just providing lip service. This was the norm may hundreds of years ago. Leaders would be on the front lines with their men, ready to fight and die for a cause they believed enough in to sacrifice all they had, even their own life. While this example is extreme, I think the fundamental truth that it carries is just as applicable today in any team or community environment. If you want to be a leader do what you teach. Their is no better way to earn the respect of your peers and to solidify your perch. I choose to lead this way because at the end of the day I want to inspire people. An inspired person is a lethal and capable of just about anything.

I prefer to lead by example. I throw myself into the fire with my athletes to show them I too am willing and able to endure pain, understand the rewards of hard work, and aren’t just casting lip service. This was the norm many hundreds of years ago. Leaders would be on the front lines with their men, ready to fight and die for a cause they believed in enough to sacrifice all they had, even if it meant their own life. While this example is extreme, I think the fundamental truth that it carries is just as applicable today in any team or community environment. If you want to be a leader do what you teach and do it in a way that inspires. There is no better way to earn the respect of your peers and to solidify your perch.  An inspired person is ethal and capable of just about anything. My goal in this life is to teach people they are capable of more than they believed. And I feel blessed to be able to do so.