10.9.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Iron  Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Tip Toe Walks
3×10 KBS
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stetch
Then:
WORKOUT:
3000m Row/Ski Relay “Buy-in.” partition as you see fit
Then:
1-Mile Sled Drag @ 225/180
P1 UB Sled Drag, heels stay down
P2 Carry a sandbag anyhow next to P1
P3 Walk next to P1
Rotate through for 1-mile
Then:
Each player must sprint 300m
Time stops when final player finishes 300m
All for time
Then:
Fall Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Iron Cross Kicks
2×10 Runner’s Bridge
2x15m Lunge + 15m Tip Toe Walks
3×10 KBS
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stetch
Then:
WORKOUT:
3×10 BB Single-Leg Deadlift
Then:
KBS + Push-up Strength Ladder
25x UB Reps @ 50# + 25x Push-ups
20 UB Reps @ 60# + 20x Push-ups
15 UB Reps @ 70# + 15 Push-ups
10 UB reps @ >70# + 10 Push-ups
Then:
100-Rep Challenge Bench Press, Males @ 135, Females @ 85
Each time you have to rack the bar do 7x Strict Pull-ups
Then:
Cool Down

 

COMPETITIVE FITNESS
T-Spine Mobility
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×10 Goblet Squats, across
2×5 Burpees
3×3 Strict Pull-ups
3×10 Bar Taps
Then:
3xM.E. Strict HSPUs or HSPU clinic
Then:
In teams of two…
2K Row +
30x Deadlifts @ 255/165 +
60x Pull-ups +
90x Wall Ball @ 20/14
Partition all work as you see fit
Then:
One Set Max Distance Yoke in 2:00 (60′ increments)
Males @ 270#
Females @ 185#
Then:
Cool Down


COACH’S COMMENTS
This week’s Friday Fun Facts:

Music I’m digging: Yngwie Malmsteen is a Swedish Guitar player who is credited with being one of the pioneers of melding classical music with metal. It’s all instrumental but has such a unique and crisp sound. I was driving to work listening to it just this morning. 

Product I advocate: Jet Stream ovens are a relatively inexpensive alternative to microwaves. One of the easiest ways to improve the quality of your food and your own health is to ditch the microwave. These high speed ovens are as fast as a microwave with none of the negative side effects. 

Book I’m currently reading: Shantaram: A Novel. Kara Shey introduced me to this book and I’m glad she did. Burning slums and five-star hotels, romantic love and prison agonies, criminal wars and Bollywood films, spiritual gurus and mujaheddin guerrillas—this huge novel has the world of human experience in its reach, and a passionate love for India at its heart. Based on the life of the author, it is by any measure the debut of an extraordinary voice in literature. 

Favorite Workout of the Week: FYF. A 3000m Team Row/Ski Relay, a 1-Mile Team Sled Drag, and some 300m sprints to cap it all off. Doesn’t get much better than that. 

PHOTOS

It amazing to watch these big, strong guys on one leg stubble around uncontrollably. This is a great exercise and will be more of a staple.

It interesting to watch these big, strong guys on one leg stubble around uncontrollably. Either they have no balance or don’t understand how to hinge off one hip. Each set they got better but it’s clear to me they need more of it.

Off they go.

Off they go.

Strict means the abdomen, hips, and quads never make contact with the floor.

Strict means the abdomen, hips, and quads never make contact with the floor.

Player one drags until they have to stop, at which point player two takes over.

Player one drags until they have to stop, at which point player two takes over.

You can't see their faces, but  I assure you it isn't good.

You can’t see their faces, but I assure you it isn’t good.

The final push…or pull.

The final push…or pull. Morgan surprised me pulling 3x45s.

Reflecting.

Reflecting.