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10.31.2012

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Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat 3-3-3-3-3RM
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 3-Rep maximum personal record Back Squat.

Back Squat 3-3-3-3-3

Notes: Efforts from a coaching/teaching standpoint today will revolve around using the Perform Better bands and barefoot squatting during warm-up sets to help athletes establish or advance their kinesthetic awareness of body mechanics and the motor unit recruitment patterns/pathways critical to developing a true proficiency across all of the squat movements we incorporate in training.

“Don’t Be A Blue Falcon”
In Teams of 2 Athletes assault the following 5 Challenges for total time:
I. Complete 75kcal Rowing: Athletes may alternate positions as often as needed. Rowing is only permitted while partner maintains handstand hold against the wall.
II. Complete 25 x Wallball Tosses over pull-up Bars (partner catches and rebounds) per athlete. Between throwing the Wallball and the partners return the athlete will perform 1 x Burpee. Communication and teamwork are critical to not eating a 20lb Dynamax off the face…
III. Complete 25 x Jumping Slamball per Athlete… Partner must catch the slamball on it’s first bounce and return to partner via the same slam/catch sequence. Reps not caught on the first bounce do not count towards the total required.
IV. Leapfrog Flight Simulator: Athletes alternate unbroken sets of Double-unders (scaled to Double-under attempts, hit or miss) throughout the following workload: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5.
Example: Athlete 1 does 5 reps, Athlete 2 does 10 reps, Athlete 1 does 15 reps, etc…
V. Athlete 1 completes 12 x HSPU’s before athlete 2 is permitted to complete 1 x Turkish Get-up with Overhead Carry. Teamates switch and Athlete 2 completes 12 x HSPU’s before athlete 1 completes the TGU + OH Carry. Repeat with 9 x HSPU reps and 1 x TGU + OH Carry, then again with 6 reps and 1 x TGU + OH Carry.

Post team scores in total time to comments.

Skill Development
Attempt to go fetal within 5m of partner and begin spinning horror stories to post with your scores.

Samy Daghir

2 thoughts on “10.31.2012

  1. “BACK SQUAT 3RM”

    135×5 (Warm-up)
    185×5 (Warm-up)
    225×3 (Warm-up)

    Working sets:

    255×3
    275×3
    295×3 (New 3RM)
    315×2 (Probably would have had 3 with a spot)

    ~Chase

  2. “BACK SQUAT 3RM”

    135×5 (Warm-up)
    185×5 (Warm-up)
    225×3 (Warm-up)

    Working sets:

    255×3
    275×3
    295×3 (New 3RM)
    315×2 (Probably would have had 3 with a spot)

    ~Chase

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