7.27.13 Training Session, Recovery

Workout 
2×5 Wall Squats
2×0 Squats
3×10 Narrow-Stance Squats (i.e. feet together)
2×15 Jump Squats
3×10 KB Good Morning
Then:
Warm-up with Bottoms-up Press
Try to find the highest weight you can do once on each side
Then:
4×12 “Pivot” Swings
Pivot on every 3rd rep (Left forward, Right Backwards, Right Forwards, Left Backwards)
Then:
4x15m KB Shuffle (keep it light and controlled)
Then:
KB Deck Squat Strength Ladder
5 reps each @ 20, 30, 40, 50, Max out!
Then:
KB Headcutter Strength Ladder
10 reps each @ 30, 40, 50, 60, Max out!
Then:
5-Minutes to find best max on TGU (1 rep each side must be completed)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
KB Shuffle. Aka KB Broad Jump. Swing the bell and allow it to carry you forward in the air.

KB Shuffle. Aka KB Broad Jump. Swing the bell and allow it to carry you forward in the air.



To "warm-up" today we worked up to the heaviest KB Bottoms-up press we could manage. A couple males hoisted a 50#. Kara looking strong.

To “warm-up” today we worked up to the heaviest KB Bottoms-up press we could manage. A couple males hoisted a 50#. Kara looking strong.



But be careful. One false move and the bell can come crashing down.

But be careful. One false move and the bell can come crashing down.