10.28.13 Training Sessions (2)

Workout 1
3×5 Wall Squats
2×10 Squats
2×10 Jump Squats
15m Lunge + Quad Stretch Combo
2×5 Burpees
2×5 Tuck Jump
Then:
12x (each direction) Bulgarian Bag Halos +
12x DB Strict Press +
4x (15s Mountain Climber + 15s FLR ) +
2-3 rounds to warm-up, go up each set on DB Strict Press
Then:
P1 4x (20s Hard/10s Easy) Row/Ski/Airdyne 
P2 5x Ring Dip + 3x Pull-up for duration 
Switch, 3 rounds each
Then:
P1 4x (20s Hard/10s Easy) Row/Ski/Airdyne 
P2 1x Rope Pull/Sprint + 5x Burpee for duration 
Switch, 3 rounds each
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
2×5 Wall Squats
2×5 Shoulder Dislocates
2×10 Squats
3×5 “Explosive” Jump Squats (pause 2s in bottom prior to jumping)
2x15m Lunge + Quad Stretch DL
2x15m Bear Crawl/Crab Walk Combo
Then:
2x (3-Position Deadlift)
floor, 2s below the knees, 2s above the knees
4 sets to work up to ME
Then:
Work up on Front Squat
6-4-4
Then:
4×4 Front Squats 
Rest plenty between sets. During rest perform 10x Heavy DB Rows each arm
Then:
Cool Down with Powell Raises
 
Results
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Keep the feet together and in front of the body; Elbows locked into external rotation. Few had the endurance to make it all the way on the rings. Even Jen started there but had to use the stationary dips in the end. Impressive nonetheless.

Keep the feet together and in front of the body; elbows locked into external rotation. Few had the endurance to make it all the way on the rings. Even Jen started there but had to use the stationary dips in the end. Impressive nonetheless and a fine picture if I do say so.



Lelia demonstrating the proper depth for dips. Close or flex the elbow fully. If there was a piece of paper between her upper and lower arm it would stay there.

Lelia demonstrating the proper depth for dips. Close or flex the elbow fully. If there was a piece of paper between her upper and lower arm it would stay there. This ensures complete stretch and recruitment of the both of the triceps and pecs.



Rope Pull/Sprint: A total body exercise!

Rope Pull/Sprint: A total body exercise!