4.15.14 Training Sessions (2), Tag Team Tuesday

Workout 1
20x Balancing Leg Swings (4-ways)
15m Bear Crawl every 30s for 5 minutes (10 total)
Then:
Tag Team Station Work
Station #1
P1 15m Prowler Push (high handles, bent elbows) @ 90/50
P2 Rest
Switch, max team distance in 10 minutes
Then:
Station #2
P1 3x Tire Flip (jump in/out)
P2 Airdyne (arms-only)
Switch, max team calories in 10 minutes
Then:
Station #3
P1 15x KBS + 10 Calories on the Ski Erg
P2 Rest
Switch, max team cals in 10 minutes
Then:
Station #4
P1 60s Row
P2 Rest
Switch, max team meters in 10 minutes
Then:
Cool Down
 
Workout 2
Dislocates, 10 normal, 10 reverse
3×8 KB Bottom-up Press
3×5 Strict Push-ups
Then:
10×10 Close-Grip Bench Press @ 60% 1RM
Rest 3 minutes between sets
During “rest” perform the following:
Set 1: 6-8x Seated Hammer Curls
Set 2: 6-8x DB Concentration Curls
Set 3: 6-8x Stubby Axle Standing Curls
Set 4: 6-8x Seated Zottman Curls
Set 5: 6-8x 60s Rice Bucket
Set 6: 6-8x Seated Hammer Curls
Set 7: 6-8x DB Concentration Curls
Set 8: 6-8x Stubby Axle Standing Curls
Set 9: 6-8 Seated Zottman Curls
Set 10: 60s Rice Bucket 
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Let the tire settle then jump in and out.

Let the tire settle then jump in and out.


The arms-only version of the Airdyne has a much different feel than the bi-pedal version. The fatigue is much more localized into the arms and you don't feel like your heart's going to explode, which for a 10-minute Tag Team wouldn't be a good idea.

The arms-only version of the Airdyne has a much different feel than the bi-pedal version (arms and legs). The fatigue is much more localized in the arms and you don’t feel like your heart’s going to explode.


The sticky mat create a lot of friction. It makes the movement a grind. Bending the arms and tucking the elbows into the ribs gives the athlete better leverage to push.

The sticky mats create a lot of friction. It makes the movement a grind. Bending the arms and tucking the elbows into the ribs gives the athlete better leverage to push.


The athlete's body position should be such that it isn't possible to put the heels on the ground. Pump the knees like pistons.

The athlete’s body position should be such that it isn’t possible to put the heels on the ground. Pump the knees like pistons.


Baines locked and loaded.

Baines locked and loaded.


Between sets of Close-Grip Bench do a Biceps exercise.  Tucker on Standing Stubby Axle Curls.

Between sets of Close-Grip Bench do a Biceps exercise. Tucker on Standing Stubby Axle Curls.


The proper width.

The proper width.


IMG_5353

Lelia grinding it out.


On the mats even 5lbs of pressure is enough to get a Prowler that's stuck moving again.

On the mats even 5lbs of pressure is enough to get a Prowler that’s stuck moving again.


Tag Team Tuesday is about competition. It's about two people combining their efforts in a way that is not only synergistic but lots of fun. I have enjoyed watching everyone work today.

Tag Team Tuesday is about competition…the numbers. It’s about two people combining their efforts in a way that is not only synergistic but lots of fun. I have enjoyed watching everyone work today.


Congratulations Kathy Crofts, March's Athlete of the Month.

Congratulations Kathy Crofts, March’s Athlete of the Month.


 
 
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