7.16.13 Training Sessions (2)

Workout 1
Jump Rope to warm-up (practice Double Unders GP Games participants)
Then:
2×5 Wall Squats
20x Balancing Leg Swings
2×10 Squats
2×10 Jump Squats
2x15m For. Lunge + Reverse Lunge
2×5 Tuck Jumps
Then:
3x (1-6) Team KB Step-up Ladder @ 20″/17.5″ (hold 2xKB in Rack position throughout ladder)
Then:
Work up to 3RM Front Squats (4-5 sets) @ 3010 tempo 
Then:
Front Squat 
3-3-3-3
Rest 3 minutes between rounds, during which time perform 10x TTB + 10x Jump Squat
Then:
Dead Hang for time +
Airdyne/Row/Ski for peak wattage +
Max reps DUs/SUs in a 60s
3-5 sets (depending on time) , rest as needed between
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
BB Complex:
DL +
Front Squat +
Push Press +
Back Squat +
Pull-up
6 reps each @ 45#
6 reps each @ 65#
4 reps each @ 75-95#
Then:
Work up on Deadlift 5-3-3-3
Then:
3-3-3-2-2-1-1-1
Then:
Cool Down with Ring Pull-ups
 
Results
1RM DL:
[gp_workout2]
 
Coach’s Comment
N/A
 
Photos
Playing...

Playing with half-iron crosses.

Each 15m Handstand Walk got progressive;y more difficult. The key is commitment; getting the legs out in front to force you to walk forward.

Each 15m Handstand Walk got progressively more difficult. The key is commitment; getting the legs out in front to force you to walk forward.

Melanie working up to a 20 pound PR in the Deadlift. 175#.

Melanie working up to a 20 pound PR in the Deadlift. 175#.