11.29.13 Training Session

Workout 
P1 Run 400m
P2 Row/Ski/Airdyne for the duration
Switch, 3 rounds each to warm-up
Then: 
2x (5-1) KB Windmill Ladder @ 40/30, 50/40
Then:
Work up to heavy TGU (3-4 sets) that will be used in the circuit.
Then:
4x TGU (2 each side) + 
20x KB Strict Press @ 2×30/20 + 
4x TGU (2 each side) + 
20x KB Headcutters @ 40/30 + 
4x TGU (2 each side) + 
20x Strict Pull-ups + 
4x TGU (2 each side) + 
20x Deck Squat/Ball Slams @ 30/15
56 total reps per round
2 rounds
Then:
Cool Down with 56x Strict Push-ups (vary hand position)
Then:
Actual Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
Happy Birthday Robin Marshall!
 
Photos
20 minutes on the Airdyne is an exercise in self-talk. Keep the conversations from  turning sour. Set short-term benchmarks and save enough in the tank to drop the hammer at the end. We rested 10 minutes and did it again. No fun.

20 minutes on the Airdyne is an exercise in self-talk. Keep the conversations from turning sour. Set short-term benchmarks and save enough in the tank to drop the hammer at the end. We rested 10 minutes and did it twice. I managed to edge out Geno on the first set, but he blasted me on the second. The young kid’s getting fit.



During the warm-ups I always encourage our women to do strict, from the feet push-ups. Lelia is demonstrating the proper technique. Elbows held in the eternal rotation, hips elevated, core tight, and chest contacting the floor.

During the warm-up I always encourage our women to do strict, from the feet, push-ups. The reps are low enough to work on strength. Lelia is demonstrating the proper technique. Elbows held in eternal rotation, hips elevated, core tight, and chest contacting the floor.



If your mobile the top position can be a rest. Naomi "resting" between Ball Slam/Barrier Hops during Thursday's Thanksgiving workout.

If your mobile the top position should be a rest. Naomi “resting” between Ball Slam/Barrier Hops during Thursday’s Thanksgiving workout.