6.11.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Squats
2×10 Jump Squats
2×5 Burpees
Then:
KB Complex, 10 reps total each:
10x Halos 
10x ATW 
10x Goblet Squat
10x Snatch 
10x Windmill 
3 sets (20, 30, 40)
Then:
20x (10 each) KB Snatch @ 40/25+
20x (10 each) SL Off-Box Squats
Max rounds in 12 minutes
Then:
15x KB Hi-Pull @ 70/45 +
15x Burpee
Max rounds in 10 minutes
Then:
10x DB Thrusters @ 2×30/2×20# DBs + 
10 Calories on Airdyne/Rower/Ski Erg (grab the one that’s open)
Max rounds in 8 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
5-Minute Mobility
Then:
BB Complex, 6 reps each:
DL +
Bent-Over Row +
Muscle Clean +
Front Squat +
Push Press +
Back Squat +
Ring Push-ups
3 sets (light, to warm-up)
Then:
5×3 BB Strict Press
Last 2 sets max effort
Then:
Front Squat Waves
7-5-3-7-5-3
Second wave should be 5-10% heavier than first
Rest plenty between sets
Then:
Cool Down
 
Results
Final Front Squat Wave (7-5-3):
[gp_workout2]
 
Coach’s Comments
What a day…
 
Sometimes it takes everything you have to stay positive. It’s amazing how a day can unfold when your mind “believes” nothing is going your way. The good news is tomorrow is a new day. A day to focus on abundance, joy, and knowing that everything you ever need or want you already have. Days like today are good reminders…
 
Stay mindful and true to your foundation (i.e. what got you where you are), and do the best job you can. It’s all anyone ever wants. 
 
Photos 
Front Squat prep.

Front Squat prep.


In the hole.

Kian warming up with a BB Complex.


Teaching the KB Snatch to the 5:15 group. Any time you're doing power work, whether it's cleans or snatches, always

Teaching the KB Snatch to the 5:15 group. Any time you’re doing power work, whether it’s cleans or snatches, always keep the implement as close to the body as possible on the way up. One mistake I see often is locking the elbow and allowing the bell to travel way out in front of the body.

Putting what they learned into action.

Putting what they learned into action.

Girl push-ups.

Girl push-ups.

We haven't done the KB Hi-Pull in a while. Everyone was reminded of how deadly it can be if the weight is "just right." A 70# KB for 15 reps, combined with 15 burpees for 10 minutes will shake your soul.

We haven’t done the KB Hi-Pull in a while. Everyone was reminded of how deadly it can be if the weight is “just right.” A 70# KB for 15 reps combined with 15 burpees for 10 minutes will rock your world. Raja working.