3.27.14 Training Sessions (2)

Workout 1
2x400m Run (1:1 rest), second run faster
Then:
Dislocates, 10 regular, 5 reverse
Then:
KBS/Push-up Strength Ladder:
10 reps @ 40 + 10x Push-ups
10 reps @ 50 + 10x Push-ups
10 reps @ 60 + 10x Push-ups
10 reps @ >60 + 10x Push-ups
Then:
Phase I 
12x KB Push Press @ 2×50/30 +
4x (20s Mountain Climber + 10s FLR) +
2:00 minute rest
3 sets
Then:
Rest 5 minutes
Phase II
12x Sumo Deadlift @ 225/155 +
2:00 Burpee/Broad Jumps +
2:00 minute rest
3 sets
Then:
Phase III
5x Strict Pull-ups +
8x Box Jumps +
10x Wall Ball 
Max rounds in 10 minutes
Then:
Cool Down
 
Workout 2
2×5 Wall Squats
2×10 Squats
2x15m Lunge + 15m Bear Crawl
2×5 Tuck Jump
Then:
5-4-3-2-1 KB Windmills
Then:
Clean-Grip BB Complex 
Deadlift +
Bent-Over Row +
Hang Muscle Clean +
Front Squat +
Strict Press +
Back Squat 
3 sets (45, 65, 75)
Then:
Work up on OHS
6-6-5-5
Then:
2x (5-3-1) OHS Waves
Rest plenty between sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Thursday = IWT.

Thursday = IWT.


Push Press implies use of the legs. Dip and drive. Dip and rive. Jamie on her way to the catch overhead.

Push Press implies use of the legs. Dip and drive.


A couple new faces in the Strength class today. For several it was the first time they've ever Overhead squatted. Several impressed me. Kelly malking it look easy.

There were a couple new faces in the Strength class today. For several it was the first time they’ve ever Overhead squatted. Kelly was one of them.


Kara is a natural.

Kara is a natural.


The Mountain Climber/FLR combo is arguably the most dread combo we do, especially when it's paired with pressing work. Hello shoulders!

The Mountain Climber/FLR combo is arguably the most dreaded combo we do, especially when it’s paired with pressing work. Hello shoulders!


I love the awkwardness the Kettlebells present during Push Press. They don't contour to the hands quite as nicely as DBs. IN the world of Strength and Conditioning sometimes awkward is best.

I love the awkwardness the Kettlebells present during Push Press. They don’t contour to the hands and wrists quite as nicely as DBs. In the GP world of Strength and Conditioning sometimes awkward is best.


FLR.

FLR.


I placed a 60m minimum on the 2:00 minute Burpee/Broad Jump interval. Rob soaring.

I placed a 60m minimum on the 2:00 minute Burpee/Broad Jump interval. Rob soaring.

 

Here are the standard I.W.T. (I wanna throw-up) pain pics. Enjoy.

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