2.19.14 Training Sessions (3)

Workout 1
20x Balancing Leg Swings (4 directions)
2×5 Wall Squats 
2×10 Narrow-Stance Squats
2×5 Squats
2×5 Jump Squats
2×5 Burpees
Then:
4x15m Wheelbarrow Walks
Then:
4x15m KB Shuffle (work up to the heaviest weight possible)
Then:
Work up to 5RM Floor Press (2-3 sets)
Then:
5×5 Barbell Floor Press
Rest 3 minutes between sets
During “rest” perform an ALL-OUT 100m Ski (<20s)
Then:
“Vomit Comet”
20x DB Thrusters +
15x KBS +
12x Pull-ups +
8x Burpees
3 rounds
Then:
Cool Down
 
Workout 2
20x Balancing Leg Swings (4 directions)
2×5 Wall Squats 
2×10 Narrow-Stance Squats
2×5 Squats
2×5 Jump Squats
2×5 Burpees
Then:
10-12x Barbell Cyclist Squats +
30m Forward Sled Drag @ 225#
4 sets
Then:
10x BB Strict Press +
10x Deficit Push-ups +
10x Hanging Ring Rows
4 sets
Then:
Cool Down
 
Workout 3
“Go Primal Tri”
150 Calories +
2000m Row +
2.75 mile run
for time
 
Results
Primal Tri
[gp_workout3]
 
Coach’s Comments
 
Photos
The Floor Press is actually more difficult with the legs straight because it doesn't allow the athlete to use their hips effectively.

The Floor Press is actually more difficult with the legs straight because it doesn’t allow the athlete to use their hips effectively.



If 'normal' push-ups are too easy, well, I can always make them harder.

If ‘normal’ push-ups are too easy, well, I can always make them harder.



Kb Shuffle. The key is to control the landing. It's an exercise in deceleration, which is why I like it so much. Wheeler mid-flight.

KB Shuffle. The key is to control the landing. It’s an exercise in deceleration, which is why I like it so much. Wheeler mid-flight.



Cyclist Squats allow athletes who might not otherwise have the mobility to really get into knee flexion. They also target the quads very effectively.

Cyclist Squats allow athletes who might not otherwise have the mobility to really get into deep knee flexion.



Zeb fighting on his last set of five.

Zeb fighting on his last set of five.



Every now and then I throw Narrow-Stance squats into the warm-up. There are a nice reminder of who needs to improve their mobility and whos is more of a natural squatter. Michelle is a natural squatter and I rarely ever have to get onto her about squatting to full depth.

Every now and then I throw Narrow-Stance squats into the warm-up. They are a nice reminder of who needs to improve their mobility and who is more of a natural squatter. Michelle is a natural squatter and I rarely ever have to get onto her about squatting to full depth, she just does it.



Your fist time doing the Wheelbarrow Walks is a bit of a shock. It's like a Bear Crawl on steroids. More upper body demand, more core demand, and a lot more effort to cover 15m.

Your first time doing the Wheelbarrow Walks is a bit of a shock. It’s like a Bear Crawl on steroids. More upper body demand, more core demand, and a lot more effort to cover 15m.



January's Athlete of Month. Congrats Janell. Thirty workouts in January. WOW!

January’s Athlete of Month. Congrats Janell. Thirty workouts in January and the legs to show for it. Great work.