12.13.13 Training Session, FYF

Workout 
Jog 800m (2 laps)
Then:
15x Squat + 
10x Jump Squat +
5x Tuck Jump
3x Pike Jump
Then:
15x KBS @ 40/30 +
10x Jump Squat +
5x Tuck Jump +
3x Pike Jump
Then:
15x Headcutter (same KB) +
10x Jump Squat +
5x Tuck Jump +
3x Pike Jump
Then:
15x Goblet Squat (same KB) +
10x Jump Squat +
5x Tuck Jump +
3x Pike Jump
Then:
3x15m KB Shuffle (i.e. KBS Broad Jump), stay light and control the landing
3x15m Wheelbarrow Walk or Push-up Hop
Then:
“Go Primal Mountain of Blood and Tears”
Squats: 40-50-60-50-40 
Burpees: 10-20-30-20-10
Ball Slams @ 40/25: 20-30-40-30-20
Run (m): 400-800-1200-800-400
Round 1 looks like…
40x Squats +
10x Burpees +
20x Ball Slams +
400m Run, etc.
Then:
Cool Down
 
Participants
Primal Mountain (times posted were ‘as prescibed’ loads)
[gp_workout1]
 
Coach’s Comments
My trip to Rhode Island ends today. I’ll have the blog updated by 9:30pm tonight. Click here to view. Then it’s off to bed. Alarm goes off at 3am. 
 
Photos
Zoe hitting her first unassisted pull-up. Now that one can be performed the goal is to work up to a 30s decent. She may start at 10s, then 15, and eventually 30. Once a 30s eccentric can be completed there she should be able to complete another pull-up.

Zoe hitting her first unassisted pull-up. Now that one repetition can be performed the goal is to work up to a 30s decent. She may start at 10s, then 15, and eventually 30. Once a 30s eccentric can be completed she should be able to complete another pull-up.


Kara Push-up Hop.

Kara Push-up Hop.