Pounding the lower back

If you deadlifted yesterday and also did the farmers walk then todays training session was not a walk in the park by any stretch of the imagination! Yes the athletes lower backs took a beating but so did their abs and shoulders and lungs. But don't be worried we have 3 days of deload for the rest of the week to look forward to!!

Training:
Run 400 meters
21 swings
12 thrusters
3 rounds for time

Training:
Partner training
Run athlete rows while the other athlete runs 400 meters then they switch

4 rounds for time and distance

Strong

All my athletes are getting strong! And I mean heavy weights strong!

Training:
Warm up 10-9-8-7-6-5-4-3-2-1
Swings
Situps

Deadlifts 8x3
Push-ups 4 x quality set

Finisher
Farmer walks
6 trips

Going to the hang

Hitting the Horsetooth Hang today in Fort Collins. Should be an interesting day of climbing! We should be pretty smoked after this and Sundays are great recovery day in the fall filled with football. Hope everybody has a good weekend and get ready for another productive week of training.

Training:
Burpees 30 secs
Mountain climbers 30 secs
Jumping jacks 30 secs
Burpees 30 secs
Mountain climbers 30 secs
Jumping jacks 30 secs
Rest 60 seconds
6 rounds

Frustration

Yes everyone gets frustrated when they are jumping rope and hit their feet or trip up a little bit. This is OK!! We are building a new skill and there is always a curve that needs to be navigated before mastering the skill. So just relax and focus and before we know it we will be jumping like champs. One of the common problems and why the rope gets caught at the feet is a slow rope turn. Even when fatigued, focus on a fast rope and the rest will take care of its self.

Training:
150 rope turns
Max pulls

Max rounds in 20 minutes

The power of 3

3's are a great rep scheme when power is being trained. This is because it is easier to keep a high power output going while keeping the reps low. Weighted power training does not lend it's self well to higher reps as staying fast and powerful will quickly end and the point of the training session will be diminished. Now we do train power endurance but that leans further towards the conditioning side of the spectrum but is no less important in all around development.

Training:
Dumbbell push press 8x3
1 arm over head squats 3x8
Farmer walks 6 100 meter trips

Team conditioning

Starting together and ending together and picking one to set the pace for the workout. When the athletes know other athletes are relying on them to get through the training session in an efficient manner the pace is quikened. Also I tried a workout from Mark Twight called the "vomit comet". It is no joke, I did not vomit but I sure was pushed very close to it.

Training:
Pushups 1-10
Situps 1-10
Burpees 1-10
Swings 1-10
Pushups 1-10
Jumping lunges 1-10
For time

Training:
20 sandbag thrusters 70 lb bag
15 kettlebell swings 55 lb
12 pullups
8 burpees
3 rounds for time

Re-distribution of body weight

Great strength can be built with our own bodyweight but a common aruement is that it is difficult to progress in a manner to overload our system to spur strength gains. I disagree with this as many people can take themselves through progressively difficult varitions to consistantly build strength. As an example today instead of standard push-ups or even push-ups with weight on the back, all I need an athlete to do is to elevate their feet. More resistance and no additional weight added. Training: Squat 5x5 Push-ups 4 x quality set Training: Deadlift 5x5 Weighted push-ups 4 x quality set Training: Squats 5x5 Power overs 3x12