9.30.13 Training Sessions (2)

Workout 1
15x Balancing Leg Swings
2×5 Wall Squats
2×10 Squats
2×10 Jump Squats
Then:
15m Heavy Farmer’s +
15m Lunge +
15m Broad Jump +
15m Heavy Farmer’s Carry
4 rounds, rest while partner goes
Then:
Warm-up Deadlifts (a few work up sets, 5 minutes)
Then:
5x Deadlifts +
10x Burpee/Lateral Bar Hops
5 rounds
Rest 3 minutes between each round
During “rest” perform 150m Row/Ski +  12x Split Jumps
Then:
Back Series:
10x Pendlay Rows +
10x One-Arm KB Rows
3-4 rounds to cool down
Then:
Actual Cool Down
 
Participants
[gp_workout1]
 
Workout 2
15x Balancing Leg Swings
2×5 Wall Squats
2×10 Squats
2×10 Jump Squats
2x15m Spider Lunge (3s hold in bottom) + 15m Broad Jump
Then:
Work up to a 4RM Front Squat
8-6-4-4
Then:
4 + 1 Method
4x Front Squat @ 4010 tempo
Add 20lbs to the bar and perform one eccentric rep @ 6-8 sec 
Chase each set with 3x Max Effort Broad Jumps
Rest 4-5 minutes
4 sets
Then:
3×8-12 DB Powell Raises
Then:
Cool Down
 
Results
4RM Front Squats:
[gp_workout2]
 
Coach’s Comments
Days to sign up for the Fall Body Comp Challenge: 7
 
Photos
Naomi was the smallest athlete in the Games. That meant the weights were a little heavier, the boxes a bit higher, and the distances travels more lengthy. But she endured and gave a great effort. Competition = growth, in one direction of the other. I'm confident her growth was positive.

Naomi was the smallest athlete in the Games. That meant the weights were a little heavier, the boxes a bit higher, and the distances traveled more lengthy. But she endured and gave a great effort. Competition = growth, in one direction or the other. I’m confident her growth was positive.

Erin on her way to 1500m.

Erin on her way to 1500m.

Stephanie has a huge up side. I like her intensity and demeanor. Here she is powering through Thrusters.

Stephanie has a huge up side. I like her intensity and demeanor. Here she is powering through Thrusters.

The champs. And boy did they earn it.

The champs. And boy did they earn it.