6.21.13 Training Sessions (2)

Workout 1
Warm-up with animal movements (i.e. bear crawls, frog hops, crab walks, inchworms, etc.)
Then:
10x (each arm) Seated, Single-Arm Arnold Press +
20x Two-KB Deadlift +
30m Farmer’s Carry +
30s Dip Support (slightly externally rotate thumbs if using rings)
4 sets (start light, progress to heavier loads on both movements)
Then:
15m Forward Walking KBS @ 50/35 +
15m Reverse Walking KBS
5 sets heavy, rest while partner goes
Then:
P1 15m Prone Rope Pull + 15m Sprint w/rope + 15m Bear Crawl + 15m Burpee/Broad Jump + 15m Rope Pull/Sprint
P2 Rack Hold for the duration of P1’s turn
P3 Actual Rest
Switch, 4 rounds each
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Warm-up with animal movements (i.e bear crawls, crab walks, inchworms, etc.) 
Then:
“Happy Birthday Will”
61x Lunges +
61x Squats +
61s Wall Sit
1 round to warm-up
Then:
Warm-up DLs
Then:
61x Deadlifts @ 135# +
61 Calories (Row/Ski/Airdyne) +
61x Push-ups +
61x Double Unders
61x Ball Slams @ 30/20
30 minute AMRAP
For time
Then:
300m Run.
<61s = Done
> 61s = 25x Burpee pentalty
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
While seeing females strong enough to support themselves in a dip position, alignment matters. Be sure to slightly externally rotate the shoulders. Hanging on your shoulders from an internally rotated position is no good. The cue is to turn the thumbs at the very least to neutral.

While seeing females strong enough to support themselves in a dip position is great, alignment matters. Be sure to slightly externally rotate the shoulders. Hanging on your shoulders from an internally rotated position is no good. The cue is to turn the thumbs at the very least to neutral. Impressive nonetheless.

 

Alison suffering through front loaded lunges.

Alison suffering through front loaded lunges.

Walling KBS. Swing the bell to a weightless position and take two steps while it's suspended. If you have the ability try to alternate which leg you step with first.

Walling KBS. Swing the bell to a weightless position and take two steps while it’s suspended. If you have the coordination try to alternate which leg you step with first.

Mobility.

Mobility.

Just a really cool pic.

Just a really cool pic.