5.19.14 Training Session (2)

Workout 1
20x Shoulder Dislocates
2x15m Lunge + 15m Reverse Lunge
Then:
KB Complex, 2 sets
Then:
8x Ball Slam @ 30#
6x Ball Slam @ 40#
4x Ball Slam @ 50# +
30s M.E. Ski +
60s Rest
4 rounds
Then:
8x KB Hi-Pull @ 60# +
6x KB Hi-Pull @ 70# +
4x KB Hi-Pull @ 80# +
30s M.E. Row +
60s Rest
4 rounds
Then:
M.E. Strict Push-ups +
M.E. Split Jumps +
1:00 minute rest
3 rounds
Then:
Cool Down
 
 
Workout 2
20x Shoulder Dislocates
2x15m Lunge + 15m Reverse Lunge
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
Then:
Clean-Grip BB Complex, 6 reps each:
DL +
Bent-Over Row +
Front Squat +
Strict/Push Press
Back Squat 
3 sets, light
Then:
Work up on Front Squats
6-4-4
Then:
Front Squats
4-4-3-3-2-2
Then:
4×10 Pendlay Rows, time permitting
Then:
Cool Down
 
Notable PRs
Erin O. – FS @ 160#
Michael B. – FS @ 205#
Geno R. – BS @ 425#
Chris W. – BS @ 425#
 
Coach’s Comments
N/A
 
Photos
As the reps go down the weight of the ball goes up. And then it's on to the 30 Max Effort.
As the reps go down the weight of the ball goes up. And then it’s on to the 30 max effort.
Breaking in the 50#.
Breaking in the 50#.
M.E. means ALL-OUT. Granted, you have to operate within the context of entire workout, which is four rounds. But suffice it to say the effort here should be significant enough that 1:00 minute rest isn't quite enough to recover fully.
M.E. means MAX EFFORT. Granted, you have to operate within the context of the entire workout, which is four rounds. But suffice it to say the effort here should be significant enough that 1:00 minute rest isn’t quite enough to recover fully. Kathy earning her minute rest.
Create momentum on the Kettlebell. When you do it should be slightly pointed forward. I can always tell when people are overusing their arms. The bell ends up pointing straight down. The movement, when performed properly, should be shift and fast.
Create momentum on the Kettlebell with the hips not the arms. When you do the bell should point slightly forward. I can always tell when people are overusing their arms. The bell ends up dangling straight down. The movement, when performed properly, should be shift and fast.
Amber moves with great efficiency.
Amber moves with great efficiency.
No matter the weight, form should never be sacrificed. Jordan keeping it clean.
No matter the weight, form should never be sacrificed. Jordan keeping it clean with the 50# ball.
 
Video
 
What’s stopping you from achieving an optimal squat position? Is it ankle mobility? For many it is. Here is a simple five minute ankle mobe to work on before, during, or after your sessions this week. Re-test your squat to see if there is any immediate improvement in range of motion or position.