8.22.13 Training Sessions (2)

Workout 1
20x Balancing Leg Swings
3×5 Wall Squats
2×10 Shoulder Dislocates
2×10 Narrow-Stance Squats
3×10 Split Jumps
Then:
3×5 Single-Leg Off-Box Squats @ 4010 tempo
Then:
3x (1-6) Team KB Step-up Ladder (hold 2x KB in rack position throughout) +
2:00 minutes rest during which time perform 4x Explosive Broad Jumps + 7x Toes-to-Bar
Then:
Split Jump + 
15m Bear Crawl
20-1 Ladder (20, 18, 16, 14, etc…) 
Then:
6x (3 each) Heavy Partner Seated Rope Pulls @ 50-60/35-40 
Rest while other team goes. 
1-3 sets
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
2×10 Shoulder Dislocates
3×5 Push-ups
2x15m Bear Crawl + 15m Reverse Bear Crawl
Then:
Practice HSPUs (5-8 minutes)
Then:
BB Mini-Complex
8-10x BB Curls +
8-10x BB Bent-Over Row +
8-10x BB Strict Press
4 sets
Then:
Mobility – Shoulders
Then:
Work up on OHS @ 3010 tempo
6-6-5-4
Then:
OHS
4-4-4-4
Then:
Cool Down with Rope Climbs
 
Results
4×4 OHS:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Turn the elbows forward during the OHS.

Wlises OHS.



Krista is leaving a couple weeks. She made a lot of progress very fast and it would have been awesome to see where I could have taken her. But the seed has been planted and I know she'll continue to challenge herself in the name of fitness.

Krista is leaving a couple weeks. She made a lot of progress very fast and it would have been awesome to see where I could have taken her. But the seed has been planted and I know she’ll continue to challenge herself in the name of fitness.



We cooled down with rope climb technique after the strength class. I was impressed with how quickly they picked it up. Who knows maybe in a few months we'll be doing Rope climbs in the groups. That would be awesome.

We cooled down with rope climb technique after the strength class. I was impressed with how quickly they picked it up. Who knows maybe in a few months we’ll be doing Rope climbs in the groups. That would be awesome!