9.16.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×20 Squats
2×5 Tuck Jumps
Then:
1-10 Team Box Jump Ladder to warm-up
Then:
7x Headcutters every minute on the minute for 8 minutes (56 total)
In the time remaining do FLR
Then:
P1 KB Gauntlet Carry @ 70-80/40-50# (up the stairs, across the balcony, down the stairs, and back)
P2 Row/Ski/Airdyne 
20 minutes, max rounds
Then:
Floor Press @ 185/95# + Burpee
1/10, 2/9, 3/8, 4/7, 5/6, 6/5, 7/4, 8/3, 9/2, 10/1
Then:
Cool Down
 
Participants
[gp_workout1]
 

Workout 2
2×5 Wall Squats
2×10 Squats
2×5 Shoulder Dislocates
3×8 KB Bottom-up Press
3×10 Goblet Squats (30, 40, 50)
3×5 Push-ups
Then:
3x Strict Press +
2x Push Press +
1x Push Jerk
3 sets light to warm-up
Then:
Pressing Progression
Males start at 95#
Females start at 45#
Perform 2x Strict Press
Then add 10# to the bar
Perform another 2x Strict Press
Continue in this fashion until you can no longer perform 2x Strict Press. 
Continue the progression doing 2x Push Press and finally with 2x Push Jerk
Then:
Work up on Front Squat
6-6-5
Then:
5-4-3-2-1 Front Squat
Rest plenty between sets
Record each set
Then:
Cool Down
 
Results
Final Pressing Load, Front Squat Single:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Set-up for the Bottoms-up Press.

Set-up for the Bottoms-up Press.



Jamie 165# Back Squats for six reps.

Jamie 165# Back Squats for six reps. Not bad considering that was her PR a few months ago.