9.25.13 Training Sessions (2)

Workout 1
Locomotor Drills (5 minutes)
Then:
KB Complex (M@30#, F@20#):
10x Halos (L/R) +
10x ATW (L/R) +
10x (5 each) Figure 8’s +
10x Goblet Squats +
10x Snatch (L/R) +
10x (5 each) KB Windmill +
2x TGU
2 sets, increase weight on second set 
Then:
T-Spine Mobility (3-5 minutes)
Then:
5x KB Clean @ 2×50# +
3x KB Clean @ 2×60# +
2x KB Clean @ 2×70# +
30s ALL-OUT Row/Ski/Airdyne +
60s Rest
4 rounds 
Rest 5 minutes
Then:
7x KB Push Press @ 2×40# +
5x KB Push Press @ 2×50# +
3x KB Push Press @ 2×55-60# +
30s ALL-OUT Row/Ski/Airdyne +
60s Rest
Rest 5 minutes
Then:
20x BB Grip Roll-ups +
5x Walkout Planks +
60s Supine Isometric T-Hold (see photo)
3 sets to cool down
Then:
Actual Cool Down
 
Participants
[gp_workout1]
 
Workout 2
3×5 Wall Squats
2×20 Squats
3×10 KBS 
Then:
BB Complex (clean-grip), 6 reps each:
DL +
Bent-Over Row +
Muscle Clean +
Front Squat +
Push Press +
OHS
3 sets, light–>moderate
Then:
Work up on OHS
6-6-6
Then:
OHS Wave
2x (6-4-2) 
Then:
Cool Down
 
Results
OHS Wave (6-4-2-6-4-2):
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The strength class today did some good work on the OHS. Those who are consistent are seeing the biggest improvements in mobility and strength. The movements are becoming more automatic.

The strength class today did some good work on the OHS. Those who are consistent are seeing the biggest improvements in mobility and strength. The movements are becoming more automatic too. Amber.



The supra-iliac skinfold measures carb intake. In other words, the more high-glycemic (insulin-producing) carbs one eat the higher this site will be. As the athlete consumes less carbs the site should get leaner and leaner. The subscapularis and supra-iliac sites are married. Reducing carb intake should lower both. Carb tolerance will improve as carb intake is reduced. The insulin you make the lower your blood sugar sis on average and the more you can tolerate carbs.

The supra-iliac skinfold measures carb intake. In other words, the more high-glycemic (insulin-producing) carbs one eat the higher this site will be. As the athlete consumes less carbs the site should get leaner and leaner. The subscapularis and supra-iliac sites are married. Reducing carb intake should lower both. Carb tolerance will improve as carb intake is reduced. The insulin you make the lower your blood sugar sis on average and the more you can tolerate carbs.