5.12.14 Training Sessions (2)

Workout 1
20x Shoulder Passes
2×5 Wall Squats
Then:
12x Squats +
15m Lunge +
8x Strict Push-ups +
15m Bear Crawl
3 rounds to warm-up
Then:
Alternating EMOM
Odd – 30m Odd Object Overhead Carry (i.e. Keg, Heavy KB, Sandbag, etc.)
Even – 8x Burpees
14 minutes
Then:
5 minute rounds, 2 minute rest between rounds:
M.E. BB Thrusters @ 60/40#
M.E. Row (meters), damper at 10
M.E. Wall Ball @ 20/14#
M.E. Double KBS @ 2×35/2×25#
Then:
Cool Down
 
Workout 2
20x Shoulder Passes
2×10 Band Distractions
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
Then:
Couch Stretch (2×1 minute each side)
Then:
Thrusters (from rack)
3-3-3-2-2-2-1-1-1
Try to go up each set
Then:
Clean-Grip Deadlift 
3-3-3-2-2-2-1-1-1
Try to go up each set
Then:
Cool Down
 
Results
Deadlift PRs:
Kian O. @ 365#
Keith S. @ 245#
Rob E. @ 365#
Tucker @ 265#
Inna M. @ 165#
Kathy C. @ 175#
Aubrey H. @ 215#
Michele L. @ 135#
Michael B. @ 345#
Steve S. @ 315#
 
Coach’s Comments
N/A
 
Photos
Warming up with Odd Object Overhead Carries. Overhead Plate Carry.
Warming up with Odd Object Overhead Carries. Overhead Plate Carry.
The Sandbag is heavy and unstable. The perfect odd object.
The Sandbag is heavy and unstable. Perfect for the odd object carry. The Keg is filled with water and is VERY unpredictable. You can Zeb carrying the Keg in the background.
One heavy-as-hell DB. Great job Jen.
One heavy-as-hell DB. Great job Jen.
Now that's how you do burpees! A high and proud clap at the top.
Now that’s how you do burpees! A high jump and proud clap at the top.
When the workout first started the bar was 6 inches off Zac's chest. The extra weight provides leverage to drive the elbows through.
When the workout first started the bar was 6 inches off Zac’s chest. The extra weight provides leverage to drive the elbows through. 
Kian on his way to a Thruster PR.
Kian on his way to a Thruster PR.
Tucker has made tremendous progress of late. Case and point, his position in the bottom is strong, stable, and efficient. It's one reason he is getting stronger by the day.
Tucker has made tremendous progress of late. Case and point, his position in the bottom is strong, stable, and efficient. It’s one reason he is getting stronger by the day.
The mental game is greater than 50% of the battle. Believing you have what it takes to lift a certain weight   and then executing is the synergy we all seek.
The mental game is greater than 50% of the battle. Believing you have what it takes to lift a certain weight and then executing is the synergy we all seek.
The Double KBS is at least 25% harder than the single bell variety. The independent nature of the Kettlebells at a dimension the single bell swings doesn't have. Sara working on max reps.
The Double KBS is at least 25% harder than the single bell variety. The independent nature of the Kettlebells adds a dimension the single bell swings don’t have. Sara working on max reps.
This was common this morning. The 2:00 minute rest flew by.
This was common this morning. The 2:00 minute rest flew by.
Welcome back Tammi.
Welcome back Tammi.
Rod getting more comfortable in the bottom.

Rod getting more comfortable in the bottom.

Jeff is working himself back into the shape after a long hiatus. This has been his standard post-workout position for the past four weeks. Jeff has great potential and I'm excited to watch his get back into form.

Jeff is working himself back into the shape after a long hiatus. This has been his standard post-workout position for the past four weeks. Jeff has great potential and I’m excited to watch his get back into form.

Inna int he zone.

Inna in the zone.

 

Deadlift Pics
Szabo.

Szabo.

Rob stays clean no matter the weight on the bar.

Rob stays clean no matter the weight on the bar.

The Xeve.

The Xeve.

Big Zac.

Big Zac.

Kian PR'd at 265# later in the workout.

Kian PR’d at 365# later in the workout.

Michele L. couldn't lift an empty barbell when she first started. Today she managed 135# for a single.

Michele couldn’t lift an empty barbell when she first started. Today she managed 135# for a single.

345# PR.

345# PR.

215# PR. It took ten seconds to get the bar there but she did it.

215# PR. It took ten seconds to get the bar there but she did it.

165# PR.

165# PR.