Stay Puft
Objective: Strength
warmup: 4 rds
3x manmakers @ 20
3x burpees
200m run
1) 6 rounds - Heavy Total
2x Sand bag squat clean @ 80lbs each side
3x hip swivel each side
2) 6 rounds - Moderate Upper
6x heavy dumbell row @ 50lbs each side
6x clapping pushup
6x Ankle to bar
Cobra stretch
3) 6 rounds - Light lower
10x weighted jump squats @ 25lbs
6x poor man leg curl each side
10x plank walk up
Pigeon stretch
Comments:
Our Lab rats are still hammering through the 2 week stamina cycle, today was a 2x a day. Two 60 minutes sessions of constant movement and no rest. These sessions really test one's mental stamina. The desire to quit / slow down is strong on these sessions. Most of them have a high volume of running and 10+ rounds so even a small change in effort results in a few minutes added on to your overall time.
Speaking of overall times I have noticed myself, the lab rats, and other military athlete coaches have turned these stamina sessions into long work capacities. Even though we are training in 3 very different geographic areas and only see each other a few times a year we are competing with one another daily. Minutes after a hard session text messages and emails are getting shot around with times and thoughts. This racing mentality has made myself lose sight of what we are trying to accomplish with these sessions. The ability to go long and still have juice left to fight. I will start having to check my ego more often and go into these sessions looking for better quality movement and a good steady state effort.
Today's session is strength, look for part 3 to really smoke the legs. Make sure you are going up and down like a spring with no pause on the squat jumps. Adjust the weight as necessary.
The photos you are seeing are from the Atomic Athlete Halloween bash.
Train hard - Play hard
Lab Rats doing some "self aid"