5.30.13 Training Sessions

Workout 1
Then:
2×5 Wall Squats
2×10 Shoulder Dislocates
Then:
20x KBS +
15x Squats +
10x Jump Squats +
5x Tuck Jump +
2x Pike Jump +
60s rest, 3 sets
Then:
Phase I
12x Ball Slam/Lateral Hop +
4x (20s Hard + 10s Easy) Row/Ski/Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes after 3rd set
Then:
Phase II
12x Front Squat +
2:00 minute Row, Ski, Airdyne +
2:00 minutes rest
3 sets
Rest 5 minutes after 3rd set
Then:
Phase III
BB Russian Twist (L&R = 1 rep) + 30s FLR (on elbows)
10/30s, 9/30s, 8/30s, 7/30s, 6/30s, 5/30s, 4/30s, 3/30s, 2/30s, 1/30s
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Throw Medicine Balls
Then:
DB Complex
Upright Row/Hi-Pull +
Bent-Over Row +
Hang Power Clean +
Push Press +
Renegade Row
3 rounds of 6 reps each
2 rounds of 4 reps each
2 rounds of 2 reps each
Then:
Work up to 3RM Bench Press (3-4 sets)
Then:
Bench Press 5-Rep Clusters 
3 sets
Then:
1-2x Neutral Pull-ups +
60s rest
6-10 rounds
Then:
Cool Down
 
Participants
Bench Press 5-Rep Cluster:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Take the time to learn and perfect new skills. Sometimes you have to step back to move forward. I often see the frustration on people's faces when I tell them to lower the weight on the bar to clean up their form or slow down. You have to value the concept of a solid and conceptual foundation. Move with precision. Get caught up in the details. Accept coaching. The details are the magical moments within each movement.

Take the time to learn and perfect new skills. Sometimes you have to step back to move forward. I often see the frustration on people’s faces when I tell them to lower the weight on the bar or slow down to clean up their form. You have to value the concept of a solid and conceptual foundation. Move with precision. Get caught up in the details. Accept coaching. The details or intricacies of each movement are where the magic lie. Alison practicing Double Unders.