5.13.14 Training Sessions (2)

Workout 1
20x Shoulder Passes
2×10 Band Retractions
2×10 Squats
2×5 Tuck Jumps
Then:
3-Player Ball Slam/Burpee 
10 reps each @ 20#
8 reps each @ 30#
6 reps each @ 40#
Then:
P1 8x Deadlifts + 6x Burpee/Lateral Bar Hop
P2 Max Reps Ball Slam @ 40/25# for duration of Deadlifts and Burpees
P3 Rest
12 minute rotation, record team Ball Slams
Then:
P1 4x (2 each side) Sandbag TGUs @ 60/40#
P2 Max Reps Tire Flip for duration of TGUs
P3 Rest
 12 minute rotation, record team Tire Flips
Then:
P1 20x KB Farmer’s Lunge @ 2×40/2×30#
P2 Max calories Ski Erg for the duration of Lunges
P3 Rest
12 minute rotation, record team Ski calories
Then:
Cool Down
 
 
Workout 2
20s Shoulder Passes
2×10 Band Retractions
2×5 Band OHS
3×8 DB SOTS Press (mobilize between sets)
Then:
Snatch-Grip BB Complex:
Deadlifts +
Power Snatch
Hang Muscle Snatch +
BTN Push Press +
OHS
3 sets, light
Then:
OHS 
3-3-3-2-2-2-1-1-1
Then:
Cool Down
 
Results
OHS PRs:
Wayne M. @ 145#
Kathy C. @ 85#
Diane M. @ 115#
Inna M. @ 90#
 
Coach’s Comments
N/A
 
Photos
Grind it out with the Deadlifts and power through the Burpee/Lateral Bar Hops.

Grind it out with the Deadlifts and power through the Burpee/Lateral Bar Hops.

The sandbag TGU is awkward and effective. It teaches you, by default, how to be efficient.

The sandbag TGU is awkward and effective. It teaches you, by default, how to be efficient.

The Sandbag TGU dictates the time for Tire Flips. Jessica setting the pace.

The Sandbag TGU dictates the time for Tire Flips. Jessica setting the pace.

We need a video on how to properly execute a tire flip. While the majority of everyone performed it well, there are some outliers that need to rudimentary coaching. Janet wasn't one of them. Looking strong and under control.

We need a video on how to properly execute a tire flip. While the majority of everyone performed it well, there are some outliers that need rudimentary coaching. It’s not an everyday movement. Janet however looked strong and under control.

Work fast but keep it clean.

Work fast but keep it clean.

Max reps Ball Slam. It only count if you catch it on one bounce.

Max reps Ball Slam. It only count if you catch it on one bounce, so slam it hard and get underneath.

It always hurts when you go hard.

It always hurts when you go hard.

Band OHS. A good teaching tool for midline stability and learning how to stay as vertical as possible.

Band OHS. A good teaching tool for midline stability and learning how to stay as vertical as possible. Red band is entry level, purple band is a truer test.