2.11.14 Training Sessions (3)

Workout 1
Dislocates, 10 normal, 5 reverse
2×10 Squats 
3×5 KB Bottoms-up Press
3×5 KB Snatch
3×5 KB Windmill
Then:
15x Headcutter @ 35/25 +
30s Burpee +
15x Goblet Squat +
30s Burpee +
15x KBS +
30s Burpee
Rest 2:00 minutes
Increase weight to 45/35, drop the reps to 10 and repeat
Rest 2 minutes
Increase the weight to 55/45, drop the reps to 5 and repeat
Then:
10-minutes max reps Strict Press (from rack), record reps.
Then:
25x BB Grip-Roll-ups +
60s Rice Bucket Patterns (circumduction) +
6-8x Seated DB External Rotation
2-3 sets (time permitting)
Then:
Cool Down
 
Workout 2
Dislocates – 10 normal, 5 reverse
Then:
2×10 Squats 
3×5 KB Bottoms-up Press
3×5 KB Snatch
3×5 KB Windmill
Increase the weight on each movement every set.
Then:
Mobilize T-Spine
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]
 
Workout 3
“Go Primal Tri”
150 Calories on Airdyne +
2000m Row +
2.75 mile run
for time
Then:
Cool Down
 
Results
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
My first victim of the day. What I like about this roulette that we're doing this month is it forces people to attack the workout honestly, without planning or anticipation. The task is laid out before you and without any planning, preparation or anticipation you must execute. A high level of fitness allows the individual to be successful no matter the task.

My first victim of the day for the Primal Tri. What I like most about this roulette is it forces people to attack the workout honestly, without planning or anticipation. The task is laid out before you. There is no time to plan or think about it. You have to execute, and you do. A high level of fitness allows the individual to be successful no matter the task. That’s the whole point.


Good positioning.

Good positioning.


Matt on his way to a OHS PR or 215#.

Matt on his way to a OHS PR of 215#.


Janet has made major progress lately. I am convinced one year of good quality hard work is about the right amount of time to start taking your training to the next level. Remember, progress set upon a foundation of fitness that is progressively achieved it much more sustainable. Always. Keep up the good work Janet. The next level for yo is right around the corner.

Janet has made major progress lately. I am convinced one year of good quality hard work is the right amount of time to start taking your training to the next level. Remember, progress set upon a foundation of fitness that is progressively achieved is much more sustainable. Keep up the good work Janet.


It's difficult to see from this photo, but we figured out a way to do banded Bench Press without band hooks. The bend went under the bench and the bar was thread through it. Worked like a charm!

It’s difficult to see from this photo, but we figured out a way to do banded Bench Press without band hooks. The band went under the bench and the bar was thread through it. Worked like a charm! 


The proper finish.

The proper finish.


Rodney working through the 10-minutes of max reps Strict Press.

Rodney working through the 10-minutes of max reps Strict Press.


Often people will PR doing Strength Ladders. I believe part of the reason is their nervous system gets better and better at the movement as the sets and reps progress.

Often people will PR doing Strength Ladders. I believe part of the reason is their nervous system gets better and better at the movement as the sets and reps progress. In other words, efficiency improves. 


Stack the hands. In the bottom you should be able to draw a straight vertical line from hand to hand.

In the bottom of the KB Windmill you should be able to draw a straight vertical line from hand to hand.


Keep the KB close as it gathers momentum upwards. Michelle focused.

Keep the KB close as it gathers momentum upwards. Michelle focused.