7.22.13 Training Sessions (2)

Workout 1, also performed on 4.23.13
20x Balancing Leg Swings (four directions)
2×5 Wall Squats
2×10 Squats
20x Calf Raises
3x15m Lunge + 15m Bear Crawl
3×10 Split Jumps
2×10 Shoulder Dislocates
Then:
12x OH KB Cradle Lunges +
15x KBS (same KB as lunges)
3 rounds (40, 50, 60)
Then:
Tag Team Mile
P1 400m Run
P2 12x Split Jumps + 3x Reverse Burpees for the duration of run
Switch
P1 400m Run
P2 5x Ball Slam @ 25/20 + 5x Box Jump
Switch
P1 400m Run
P2 Row/Ski/Airdyne for the duration of run
Switch
P1 400m Run
P2 Alternate between Dead Hang and FLR for the duration of run
Switch
Rest 5 minutes
Then:
10-1 Tag Team Toes-to-Bar Ladder
P1 10x TTB
P2 Rest
Switch, 
P1 9x TTB
P2 Rest
Switch, etc…
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
20x Balancing Leg Swings
3×5 Wall Squats
2×10 Squats
2×10 Jump Squats
2×5 Tuck Jump
Then:
5-Minute Mobility
-Quad /Psoas
-Squat Stretch
-Elbow, Shoulder Prep
Then:
Work up to 3RM Front Squat
8-6-3-3
Then:
Front Squat 
3-3-3-3
Chase each set with Triple Jump for max distance
Then:
Back Squat 
4×5 @ final FS load
Then:
Cool Down
 
Results
FS Triples:
[gp_workout2]
 
Coach’s Comments
The weightlifting sessions today were very good because I think we had the right people in the classes during both workouts. I notice consistently that those who spend a lot of time in the regular groups and supplement their training with strength work are the best performers. Of course genetics matter and I find myself picking out lifters who “have it” all the time, but despite that there is always room for improvement even if you’re not a natural born lifter.
 
The real issue is how do you schedule your week of training to get the most out of the gym and yourself? It’s easy to hide behind the strength class because the pace is slower, there’s little to no metabolic components, and the highly technical barbell work and large rest periods makes for a much more laid back environment. However, the path to fitness does not, in my opinion, lie in a lot of strength work without a broad and vast work capacity. The “regular” groups are designed to get you lean, teach you how to move, and develop your fitness so you may later build upon it with bigger lifts and eventually OLY movement. Keep this in mind as you set your training schedule. Strength (i.e. training with larger loads) is a progressive form of fitness, best reserved for those who have been in the game for while and have put the time in.  
 
If you’re new to the gym you should be on a steady diet of the regular groups until you can power your way to the top of those workouts. If you’ve been here a while I still think your training should favor regular groups with a smattering of strength work for variation, not the other way around. I say all this not to deter you but to point you in the right direction so you can get the most from your training experience here at GP. 
 
We added Janell Brush and Alana Gurley to our Transform page. Check it out. There’s more to come soon. I want to thank everyone for their kind and generous words. 
 
Photos
The proper finish.

The proper finish.

Krista is a natural. In other words, it doesn't take a lot of teaching or mobility work to get her into this position. She just does it.

Krista is a natural. In other words, it doesn’t take a lot of teaching or mobility work to get her into this position. She just does it.

Me on the other hand...I'm sort of an in-betweeneer. My hips are set up right, but I have a huge propensity to get stiff and immobile if I don't move everyday. Notice the interaction of the hamstring and calf. This de-loads the hips briefly in the bottom and allow me to bounce out to initiate my upward phase. The key is getting into that position with the low back still flat. This is only now, after many years of strength and conditioning,  becoming a more natural part of my movement.

Me on the other hand…I’m sort of an in-betweeneer. My hips are set up right (genetically), but I have a huge propensity to get stiff and immobile if I don’t move everyday. Notice the interaction of the hamstring and calf. The hamstring is literally resting on the calves in the bottom. This de-loads the hips briefly and allows me to bounce out to initiate my upward phase. The key is getting into that position with the low back still flat, which in this case it is. This is only now, after many years of strength and conditioning, becoming a natural part of my movement.

275# from the floor to behind my head to over my head and into three Overhead Squats. The goal of three OHS. I was only able to hit one. It's there though.

275# from the floor to behind my head to over my head and into an Overhead Squat. The goal was three OHS. I was only able to hit one. It’s there though.