5.29.12 Strength, Power Endurance

Workout 1
3×5 Wall Squats
2×15 Shoulder Dislocates
4x15m Lunge + 15m Bear Crawl
Then:
Windmill Progression
10/10 @ 20#
8/8 @ 30#
4/4 @ 40#
2/2 @ >40#
Rest as needed between sets
Then:
Work up to 1RM TGU (in 4 sets)
Find a new PR!!
Then:
5x Lunge + 5x DB Push Press (M@2×20-25#, F@2×10-15#)
Continue for 300m Meters (10x30m laps in the gym)
Record time
Then:
Cool Down 
 
Results
1RM TGU, Lunge/Press:
Jamie Bald. @ 55# PR, 13:48
Byron D. @ 90#, 13:00
Xeve S. @ 70#, 15:19
Robyn S. @ 25#, 18:18
Victor R. – technique, 21:35
Katy R. @ 25#, 17:20 
Layne N. @ 25#, 28:48
Stephen C. @ 45# PR, 15:39
Tammi J. @ 55# PR, 13:36
Erica J. @ 30#, 18:18
Hebah F. @ 45# PR, 17:27
Beau C. @ 70#, 13:45
Keith M. @ 55#, 19:20
Graham P. @ 55# PR, 12:45
Jason V. @ 80# PR, 19:30
Erica G. @ 55# PR, 18:16
Erin R. @ 45#, 14:20
Kevin G. @ 55# PR, 19:20
Matthew F. @ 60#, 20:10
Diane M. @ 40#, 14:58
Preeti J. @ 35# PR, 17:50
Rob J. @ 70# PR, 13:53
Nicole B. @ 45# PR, 19:00
Michelle K. @ 40#, 17:30
Erin E. @ 55# PR, 16:36
Susan S. @ 35#, 19:40
Will B. @ 80# PR, 19:29
Kelli V. @ 30#, 19:40
Nicole P. @ 30# PR, 17:31
Lori M. @ 30# PR, 20:13
Kara S. @ 55# PR, MOD
Ale P. @ 50# PR, 18:43
Talia K. @ 45# PR, 17:34
Raja S. @ 60#, 16:28
Cedric J. @ 90# PR, 29:00
Tony H. @ 80#, 20:04
Tiffany R. @ 35#, 21:40
Kristen B. @ 40# PR, 14:30
Jim C. @ 60#, 18:52
Andrew R. @ 80# PR, DNF
Rachel S. @ 40# PR, 20:00
Janell B.@ 40#, 16:06
Lizzy R. @ 50#, 15:05 
Tom R. @ 45#, 16:30
Scott K. @ 60# PR, 17:30
John V. @ 50#, 23:00
Mariana F. @ 30# PR, 19:00
Cynthia P. @ 35# PR, 18:38
Oliver M. @ 45#, 16:35
Joshua C. @ 70#, 20:43
Katie B. @ 35#, 17:59
Mary S. @ 50# PR, 16:50
Lavinia D. @ 40# PR, 22:53
Stephanie F. @ 30#, 22:53
Nic B. @ 70#, 17:39
Gisela T. @ 35#, 20:29
Anne M. @ 30#, 20:05
Darin J. @ 50# PR, 20:27
Chrishna J. @ 40# PR, 18:28
Chrissy VD. @ 45# PR, 15:25
Diana R. @ 25#, 17:23
Britney P. @ 25# PR, 23:01 
 
Workout 2
Get warm
Then:
RDLs 
2×10 (135#, 155#) to warm-up
Then:
6 reps @ 225#
4 reps @ 245#
2 reps @ 275#
2 reps @ 295#
4 reps @ 275#
6 reps @ 255
Then:
3×10 Heavy KB Cleans @ 2×70-80#
Rest plenty between sets
Then:
Every minute on the minute…
6x Burpees/Pull-ups 
Repeat for 10 minutes
Then:
Cool Down
 
Results
Byron D.
Chris W.
Marcus W.
Rodney J.
Kian O.
Katie W.
Nicole B.
Michelle A.
 
Coach’s Comments
N/A
 
Photos

I encouraged everyone to go for a PR today. Several hit them. Will getting the 80#.

 

 

 

 

 

 

 

 

 

 

 

During the lunge portion of the Lunge/Push Press the back knee had to touch the ground for the rep to count. Be careful though. As fatigue mounts it’s easy to bang the knee into the ground. The patella is fragile. Instead try to kiss the floor with the knee. This demands control.

 

 

 

 

 

 

 

 

 

 

 

 

 

Rob pressing with perfect technique.