6.14.14 Training Sessions (1)

Workout 
3×5 Tempo Squats
2×5 Tempo Jump Squats
2×5 Shoulder Passes
2×10 Band Tears
3×5 Tuck Jump
Then:
5x Burpee every 30s for 5 minutes
Then:
5×5 KB “Tightrope” Bottoms-up Press (opposite leg forward)
Then:
Establish your box height for 3x Box Jumps
Then:
1:00 “Hard” Row/Ski/Airdyne +
Rest 3 minutes
During “rest” perform 7x KB Headcutter + 3x High Box Jumps OR 2x Stone-to-Shoulder + 3x High Box Jump
5 rounds
Then:
20x Dead Hang Pull-ups, Strict (2 sec pause in bottom)
 
Coach’s Comments
Congratulation to all the GP Game’s competitors. I was inspired by each of your efforts and look forward to the next four weeks. Workout 2 will be announced tomorrow night at 8pm. Here are the final results from this week.
 
Females
1. Jen Hernandez – 6:55 (1)  
2. Tammi Johns – 8:04 (2)
3. Erin O’Meara – 8:10 (3)
4. Kathy Crofts – 8:13 (4)
5. Katie Wade – 8:14 (5)    
6. Latissa Hill – 8:15 (6)
7. Janell Brush – 8:20 (7)
T8. Stephanie Fulger – 8:26 (8)
T8. Chrissy Van Dillon – 8:26 (8)
9. Inna Marchishina – 8:28 (9)
10. Lelia Ginder – 8:29 (10)
11. Ava Blennerhassett – 8:36 (11)
12. Robyn Szabo – 8:38 (12)
 
Males
1. Brian Crawford – 7:44 (1)
2. Rob Edmunds – 7:58 (2)
3. Tucker Ryals – 8:07 (3)
T4. Scott Koppel – 8:10 (4)
T4. Stephen Crawford – 8:10 (4)
5. Joe Lewis – 8:12 (5) 
6. Kian Ostovar – 8:13 (6)
7. Michael Baines – 8:16 (7)
8. Bobby Oyenarte- 8:20 (8)
9. Steve Szabo – 8:26 (9)
10. Brian Hunt – 8:28 (10)
11. Matt Carillo – 8:38 (11)
12. Cedric Jones – 8:40 (12)
 
Photos

Melanie has been putting in a lot of work on her mobility and squat mechanics. This is the best I've seen her OHS ever. Keep up the good work Mel.

Melanie has been putting in a lot of work on her mobility and squat mechanics. This is the best I’ve seen her OHS ever. Keep up the good work Mel.

I played with this cool variation on a KB Bottoms-up Press called a "Tightrope" Press. Position the feet one in front of the other as if you're standing on a tightrope. This de-stabilizes you and create a huge frontal plane demand. Couple that with the upside down bell and you've got a great stabilization exercise.

I played with this cool variation on a KB Bottoms-up Press called a “Tightrope” Press. Position the feet one in front of the other (heel to toe) as if you’re standing on a tightrope. This de-stabilizes you and create a huge frontal plane demand. Couple that with the upside down bell and you’ve got a great stabilization exercise.

A closer look at foot position.

A closer look at foot position.

Jen looking solid.

Jen looking solid.

The weather derailed our Strongman class for the day. So I gave those athletes some stone work during the "rest" portion of today's intervals.

The weather derailed our Strongman class for the day. So I gave those athletes some stone work during the “rest” portion of today’s intervals.

Sanding up uses different muscles. It's a welcomed relief if you've been sitting down for most of your ride.

Sanding up uses different muscles. It’s a welcomed relief if you’ve been sitting down for most of your ride.