2.27.14 Training Sessions

Workout 1
Throw Medicine Balls 
Then:
2×5 Wall Squats
15m Lunge + Quad Stretch
Then:
Goblet Squat Ladder
10 reps each @ 40, 50, 60, 70
Then:
15x Bulgarian Bag Halos + 
15m For. Bear Crawl +
15m Reverse Bear Crawl
3 rounds to warm-up
Then:
IWT
Phase I
12x Thrusters (DB or BB) +
2:00 minutes of Burpee/Box Jumps +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase II
12x (6 each) KB Step-ups (Hold KBs in rack position) +
4x (10x Tuck Jumps + 20s Explosive Step-ups Hops) +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase III
Ring Push-ups / Dead Hang
15 reps/60s, 12 reps/45s, 10 reps/30, 8 reps/15s
Then:
Cool Down
 
Workout 2
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
15m Lunge + Quad Stretch
Then:
Mobility
Then:
3×5 DB OHS/SOTS Press Combo
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
 
Coach’s Comments
N/A
 
Photos
Erin on her way to a 165# PR in the Back Squat.

Erin on her way to a 165# PR in the Back Squat.


Gettin loose...

Gettin loose…


Nothing like having weight baring down onto your chest while you do step-ups. Funny enough, that's exactly why I like this exercise.

Nothing like having weight baring down onto your chest while you do step-ups. Funny enough, that’s exactly why I like this exercise.


Push the pace on the step-up hops. Your goal to to drive your HR to 90% max. Few have the discipline to back themselves into a corner and go for it.

Push the pace on the step-up hops. Your goal to to drive your HR to 90% max. Few have the discipline to back themselves into a corner and go for it, but if you want to get the most out of the workout that’s what it takes.


I taught Michael how to do Kipping HSPUs today. I caught him off the wall in this pic. Looks cool.

I taught Michael how to do Kipping HSPUs today. I caught him off the wall in this pic. Looks cool.


That's what I'm talking about.

That’s what I’m talking about.


The girls working through Thrusters. I like the flexibility demand the bar creates and give it athlete who either already have the mobility to do it or are on the edge.

The girls working through Thrusters during the IWT. I like the flexibility demand the bar creates and I give it athletes who either already have the mobility to do it or are right on the cusp.