5.14.14 Training Sessions (2)

Workout 1
Jog 400m
Throw Medicine Balls
Then:
DB Complex:
Cheat Curl +
Hi-Pull +
Bent-Over Row +
Thruster +
Push-up, hands on DBs (drop between bells)
3 rounds of 6 reps each @ 2×20/10
3 rounds of 4 reps each @ 2×30/20
3 rounds of 2 reps each @ 2×40/25
Then:
4×12 “Spike” Swings (see video)
Then:
Set a clock for 10 minutes
5 minute AMRAP 
KB Snatch (5:5) @ 40/30, KB must be held for entire 5 minutes
Then immediately run 400m 
Rest the remainder of the 10 minutes
Then:
Set a clock for 5 minutes
2.5 minute AMRAP (must be greater than half of 5 minute total)
KB Snatch (5:5)
Then immediately run 400m
If you don’t finish or failure to more than half of first total run an extra 400m
Rest 5 minutes
Then:
Power and Accuracy Test 
Player has one free Back Toss attempt to land the ball inside a tire that is 15′ away.
If they get the ball in the hole they win prize and are finished for the day.
First attempt is free.
25x Burpees for a second attempt (all players are required to go twice)
30x Burpees for a third attempt, optional
35x Burpees for a fourth attempt, optional
40x Burpees for a fifth attempt, optional
45x Burpees for anything over six attempts, etc…
Then:
Cool Down
 
Results
Winners of Power and Accuracy Challenge and point total:
Latissa H. (1) 
Jen H. (1)
Kian O. (1)
Jordan C. (1)
Mimosa M. (1)
Hebah F. (1)
Stacy P. (1)
Stereo (1)
Katie W. (1)
 
Workout 2
Single-Arm KB Bottoms-up Press
10 reps each @ 15#
8 reps each @ 20#
4 reps each @ >20#
Then:
30x Triangle Push-ups, 3:00 minute cap
30x Triangle Push-ups + 30x Stubby Axle Curls, no time cap
30x Triangle Push-ups + 30x Thick DB Seated Hammer Curls, no time cap
30x Triangle Push-ups + 30x Incline DB Curls, no time cap
30x Triangle Push-ups, no time cap
Then:
Rice Bucket Work
 
Coach’s Comments
Today was the first week of our Challenge Series. This week’s challenge tested power and accuracy. Any athlete who was successful earned a free 15 minute treatment session with our therapist Dustin. You can read about it in more detail above. Points accumulate over the quarter and whoever has the most points at the end will win a bigger prize. Good luck.
 
Photos
Lucy creating momentum on the KB.

Lucy creating momentum on the KB.

Athletes were instructed NOT to put the KB down during each AMRAP. Any rest they took had to be in a fully upright position with the KB in hand. Lelia "resting."

Everyone was instructed NOT to put the KB down during each Snatch AMRAP. Any rest they took had to be in a fully upright position with the KB in hand. Lelia “resting.”

KB Spike Swings. There is a video below showing this at full speed. The spiker should be relentless in their efforts to overwhelm the swinger. The swinger's job is to stay tight and mechanically sound.

KB Spike Swings. There is a video below showing this at full speed. The spiker should be relentless in their effort to overwhelm the swinger. The swinger’s job is to stay tight and mechanically sound while producing as much power as possible.

Week one of our Challenge Series. Back toss of medicine ball (25/15) 15' into a tire.

Week one of our Challenge Series. Back toss of medicine ball (25/15) 15′ into a tire.

 
Videos

Jordan hit three in a row on this week’s challenge. I tried to get him to go triple or nothing but he declined. Should’ve taken me up on it. Here is his third attempt.