1.30.14 Training Sessions (2)

Workout 1
MB Carries (Tag Team Style) to warm-up
15m each:
MB Bear Crawl +
Ball Slam/Burpee/Broad Jump +
“Rock” Carry +
Sprint w/ball
Rotate through for  12 minutes
Then:
P1 4x (20s Hard/10s Easy) Row/Ski/Airdyne
P2 Wall Ball for the duration (recovery pace)
Switch, rest 60s
3 rounds each
Rest 5 minutes, pick a different machine
Then:
P1 4x (20s Hard/10s Easy) Row/Ski/Airdyne
P2 20x Mountain Climbers + 7x Toes-to-Bar (recovery pace)
Switch, rest 60s
3 rounds each
Then:
P1 10x Whip Smash + 15m Rope Pull/Sprint
P2 Rest
P3 Rest
Rotate through for 7 minutes
Then:
Cool Down
 
Workout 2
Dislocates, 10 normal, 10 reverse
3×5 KB Windmill
4×5 SOTS Press/OHS Combo
2×5 Strict Push-up
Then:
OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cool Down
 
Results
OHS PRs:
[gp_workout2]
 
Coach’s Comments
N/A 
 
Photos
OHS Prep with SOTS  Press/OHS Combo.

OHS Prep with SOTS Press/OHS Combo.


The mobility work is designed to facilitate a strong and sable overhead position. With the arms locked the load is controlled by the trunk. But poor mobility and unnecessary bending in the elbow puts the burden through the arms; a big no-no for overhead squats or any hip/trunk dominant movement.

The mobility work is designed to facilitate a strong and sable overhead position. With the arms locked the load is controlled by the trunk and abdominal wall. But poor mobility and unnecessary bending in the elbows puts the burden through the arms; a big no-no for overhead squats or any hip/trunk dominant movement.


Not ready for overhead squats? Back Squats are a fine alternative...for now.

Not ready for overhead squats? Back Squats are a fine alternative…for now.


The McKenzie Press-up helps improve Lumbar extension. For anyone who drives or travels a lot this is typically a problem.

The McKenzie Press-up helps improve Lumbar extension. For anyone who sits a lot this is typically a problem.


A perfect Rock Carry.

A perfect Rock Carry.


Precise.

Precise.

 

The Whip Smash / Rope Pull turned into a nice competition in the 5:15pm class. Competition brings out the best in people. Everyone is always surprised how nasty the Whips can be.

The Whip Smash / Rope Pull turned into a nice competition in the 5:15pm class. Competition brings out the best in people. Geno whipping.


Every second counts. So sprint.

Every second counts. So sprint.


If the first player is Whipping correctly and with enough intensity the second player should have to hold the rope down.

If the first player is Whipping correctly and with enough intensity the second player should have to hold the rope down.