10.30.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Gather your equipment and do a few reps of each movement
Then:
WORKOUT:
Perform each movement every minute on the minute x 50.
15x Ball Slam
15x KBS
20x Jump Squats
15x KBS 
15x KBS 
20x Jump Squats
30x Double-Unders
20x Jump Squats
15x Ball Slams
15x DB Push Press
30x Double-Unders
15x DB Push Press
30x Mountain Climbers
20x Jump Squats
15x KBS 
20x Step-up Hops
15x DB Push Press
15x KBS
15x DB Push Press
15x DB Push Press
30x Mountain Climbers
15x Burpees
20x Jump Squats
15x Burpees
20x Step-up Hops
30x Mountain Climbers
20x Jump Squats
20x Step-up Hops
15x DB Push Press
60s FLR
15x Ball Slams
20x Step-up Hops
20x Step-up Hops
20x Jump Squats
30x Mountain Climbers
15x KBS
20x Step-up Hops
20x Step-up Hops
15x KBS
15x Burpees
15x Ball Slams
15x KBS
15x Burpees
60s FLR
20x Jump Squats
30x Double-Unders
15x DB Push Press
20x Step-up Hops
15x KBS
15x DB Push Press
20x Step-up Hops
15x DB Push Press
30x Double-Unders
20x Jump Squats
Then:
Fall Down

 

STRENGTH
WARM-UP:
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
15m Lunge + SL Balance + SLDL + Pistol, slow!
3×5 KBS/Goblet Squat
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Couch Stretch
Then:
WORKOUT:
EMOM x 12
Odd – 10x Front Squats, athlete chooses load
Even – 10x HR Push-ups
Then:
4×10 Strict Toes-to-Bar
Then:
20x BB Grip Roll-ups @ 45/35 +
5-4-3-2-1 Modified Rope Climbs (legs straight)
Then:
Cool Down

 

COMPETITIVE FITNESS
2×5 Band Tears
2×10 Dislocates
2×5 Dislocates from Squat
15m Lunge + SL Balance + SLDL + Pistol, slow!
3×5 KBS/Goblet Squat
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
Work up to a 3RM Front Squat, 15 minutes
Then:
“Power Five 55”
1-10 Ladder of the following movements:
Power Snatch @ 115/75
OHS @ 115/75
Toes-to-Bar
Box Jump @ 30/24″
Burpees
NOT for time, just try to keep moving.
Then:
Cool Down

 

COACH’S COMMENTS
This week’s Friday fun facts. 

Music – Lamb of God. Hailing from Richmond, VA and led by one of the best front men in the business (Randy Blythe) Lamb of God’s new album ‘Sturm Und Drang’ is their best yet. It’s what I’m listening to if I know I’m going into the pain cave. Hard, fast, and heavy!

Website to visit – http://www.wimhofmethod.com. Wim Hof is an amazing man. He has proven through action and clinical research how to boost your immune system to bulletproof yourself against sickness, become a “super” version of yourself in just ten short, life transforming weeks, learn ancient techniques in combination with modern cutting edge strategies to increase your health and wellbeing, and hack your body using cold therapy to feel energized during the day, while sleeping like a baby at night. 

Book I’m reading – The Cube Method. As our Juggernaut Cycle comes to a close it’s time to start looking for the next training cycle we’ll use in our strength and CrossFit classes. The Cube Method is run in three week waves. Each week, you rotate the type of work you do on each of the main movements (Squat, Deadlift and Bench Press). In Week One, you might do speed work for the squat. In Week Two, you might do rep work. In Week Three, you’d finish off with heavy work. During each training week, each lift is trained in a different style. That is, you never go heavy on two movements in the same week nor do you ever do speed work on two main movements in the same week. Everything is rotated and waved throughout the three week cycles. The program contains three, three week waves in all. Each wave reduces the volume a little bit and increases the intensity a little bit. Overtime, you work your way from slightly higher volumes and slightly lighter weights to slightly heavier weights and slightly lower volumes. It isn’ nearly as cut and dry as Juggernaut, but it’s worth a look. 

Favorite Program this Week –  Tough to compete with Tag Team Tuesday this week. When I wrote it I knew it was going to be epic and it was. Mix three hard working athletes, forty minutes of work aerobic work, 600 reps, and a little competition and you’ve got Tag Team Tuesday. It’s no surprise it’s the most popular day of the week. 

Quote to live by (especially if you write a lot) – “Substitute ‘damn’ every time you’re inclined to write ‘very’; your editor will delete it and the writing will be just as it should be.”
– Mark Twain

 

PHOTOS

The not-so-random Deck O' Cards Workout. We've run this workout three or four times now. The first time it was completely random. That workout was so destructive I didn't want to leave it to chance again. So I wrote down the exact order and have used that ever since. It's outlined above.

The not-so-random Deck O’ Cards Workout. We’ve run this workout three or four times now. The first time it was completely random. That workout was so destructive I didn’t want to leave it to chance again. So I wrote down the exact order and have used it ever since. It’s outlined in detail above.

This one hurt. Even Superwoman feels it.

This one hurt. Even Superwoman is down.

Cathy is making exceptionally good progress.

Cathy is making exceptionally good progress.

A family that trains together stays together.

A family that trains together stays together.

Happy Halloween everyone!

Happy Halloween everyone!