7.3.13 Training Session, Birthday Workout

Workout 1
“Happy Birthday Newell”
Standard Birthday warm-up:
40x Lunges +
40x Squats +
40x Double Unders (or 120 Sus)
2 rounds to warm-up
Then:
P1 2:00 minutes of Rope Pull/Sprint 
P2 5x Ball Slam + 5x Push-up for the duration
P3 Box Jumps for the duration of Rope Pull
P4 Rest
Continue until 40 Rope Pull/Sprints have been completed. 
Then:
19x Burpees +
73x KBS
3 rounds for time
Then:
Cool Down
 
Participants
Best times (Rx)
[gp_workout1]

 

Workout 2
Throw MBs
Then:
2×5 Wall Squats
2×10 Shoulder Dislocates
2×15 Bulgarian Bag Halos
2x15m Forward Lunge + 15m Reverse Lunge
3×6 DB SOT Press
3×5 Single-Leg Off-Box Squats
Then:
5-Minute Mobility
Then :
OHS 
3-2-1-3-2-1
Then:
Back Squat @ 100% final of OHS Single
3-3-3-3 
Then:
Cool Down
 
Results
[gp_workout2]
 
Coach’s Comments
I experimented with the strength class today and had them do 2x (3-2-1) Waves of Overhead Squats. Knowing what I know about percentages I then had then perform 4×3 Back Squat with their final OHS single. Good structural balance suggests an athlete’s best OHS should be approximately 80% of their best Back Squat, which meant they should easily be able to perform triples with their final OHS weight. But, for many the OHS is in such deficient triples for Back Squat was way too easy. This suggest, much like I already knew, that we need more work on OHS. A good foundation for that movement is somewhere in the neighborhood of BW for a single. 
 
Photos
I told Kian he had to hit 195# today. He missed, but was able to hit his previous PR of 185#.

I told Kian he had to hit 195# today. He missed, but was able to hit his previous PR of 185#.



Wayne helping his team get to 40 reps in the Rope Pull/Sprint.

Wayne helping his team get to 40 reps in the Rope Pull/Sprint.



SOTS Press is a fantastic warm-up for OHS.

SOTS Press is a fantastic warm-up for OHS.



If only Starbucks would sponsor the gym. Then, my life would be perfect.

If only Starbucks would sponsor the gym. Then, my life would be perfect.