2.26.14 Training Sessions (3)

Workout 1
29x Lunges +
29x Squats +
29s Wall Sit
2 rounds to warm-up
Then:
1-29 KBS Ladder @ 60/45
P1 1x KBS 
P2 Hold Slosh Pipe Overhead for the duration of KBS
P3 Rest*
Switch, then
P1 2x KBS 
P2 Hold Slosh Pipe
P3 Rest
Switch, etc…
*P3 can assist P2 holding the Slosh Pipe if necessary. But P2 must be go from KBS to the Hold with no rest 
Continue until each player completes 29 rep each
Then:
Fall Down
 
Workout 2
3×5 Wall Squats
2×10 Squats
3×5 Single-Leg Off-Box Squats
3×3 Broad Jump
Then:
6-8x (each) BB Split Lunges +
10x BB RDL
3-4 sets
Then:
Back Squat
2x (8-6-4)
Rest plenty between sets
Then:
4x (20x Slide-Board Mountain Climbers + 10s Rest)
Rest 2:00 minutes, repeat
Then:
Cool Down
 
Workout 3
“Go Primal Tri”
150 Calories on Airdyne +
2000m Row +
2.75 mile run
for time
 
Results
Primal Tri:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Lock the arms and keep the pipe slightly behind the head. The goal is to 'try' to keep the water centered. Allowing it to shift from side to side is a recipe for disaster.

Lock the arms and keep the pipe slightly behind the head. The goal is to ‘try’ to keep the water centered. Allowing it to shift from side to side is a recipe for disaster.

2x (8-6-3) Back Squat was the order of the day in Hypertrophy class. Jen looking strong as always.

2x (8-6-4) Back Squats was the order of the day in Hypertrophy class. Jen looking strong as always.

The standard was to swing the KB slightly above the head. Joe exceeding the standard.

The standard was to swing the KB slightly above the head. Joe exceeding the standard.

Cedric suffering hard.

Cedric suffering hard.

When the reps get higher the swings become more and more grueling. Some of the guys were giving it everything they had not to put the KB down before the set was over. Gillis also suffering hard.

When the reps get higher the swings become more and more grueling. Some of the guys were giving it everything they had not to put the KB down before the set was over. Gillis also suffering hard.

The reward for all his hard work.

The reward for all his hard work.

The rules were simple: THE PIPE CAN NOT TOUCH THE FLOOR. If it did the team had to start over again. Finish your KBS and take the pipe from P2.

The rules were simple: THE PIPE CAN NOT TOUCH THE FLOOR. If it did the team had to start over again. Finish your KBS and take the pipe from P2.



The dreaded Slide Board Mountain Climbers.

The dreaded Slide Board Mountain Climbers.

Cock the wrist back to increase the demand on the Biceps.

Cock the wrist back to increase the demand on the Biceps.

At 2x45# plates the Plate Pinch hold didn't last long. It was interesting to note some of the major differences in sides for several people.

At 2×45# plates the Plate Pinch hold didn’t last long. It was interesting to note some of the major differences in sides for several people.

Today was a religious experience.

Today was a religious experience for some.

The Farmer's Walk implements arrived today. Strongman Class begins March 29th.

The Farmer’s Walk implements arrived today. Strongman Class begins March 29th.


The birthday boy. Happy Birthday Rob.

The birthday boy. Happy Birthday Rob.