6.16.14 Training Sessions (2), Test

Workout 1
2×5 Tempo Squats
2x15m Lunge + 15, Bear Crawl
2×5 Tempo Jump Squats
2×5 Shoulder Passes
2×10 Band Tears
3×10 KBS @ 40, 50, 60#
3×3 Broad Jump
Then:
15m KB Shuffle + 15m Burpee/Broad Jump + 20x Explosive Step-up Hops
3 rounds to warm-up
Then:
P1 5x KB Front Squat + 5x DB Man-Makers 
P2 Rest
Switch, 7 sets
Then:
3x Pull-up + 10-1 HSPU Ladder
Looks like…
3x Pull-up + 10x HSPU OR Strict Push-ups
3x Pull-up + 9x HSPU
3x Pull-up + 8x HSPU, etc…
Then:
Cool Down with Couch Stretch, time permitting
 
Workout 2
2×5 Tempo Squats
2x15m Lunge + 15, Bear Crawl
2×5 Tempo Jump Squats
2×5 Shoulder Passes
2×10 Band Tears
3×10 KBS @ 40, 50, 60#
3×3 Broad Jump
Then:
15 minutes to establish max for the day Strict Press
Then:
15 minutes to establish max for the day Deadlift
Then:
15 minutes to establish max for the d3ay Bench Press
Then:
Cool Down
 
Results
SP, DL, BP:
Matt Carrillo – 145, 365, 275
Tucker Ryals – 105, 285 (PR), 195 (PR)
Wayne Meyerson – 135, 215 (PR), 205
Diane Meyerson – 90, 215, 120
Joe Gentile – 125 (PR), 245 (PR), 185
Margaret Ford – 75, 155, 85
Dana Knauff – 80, 195, 125
Inna Marchishina – 65, 175, 95
Latissa Hill – 100, 305 (PR), 135
Alana Gurley – 70, X, 85
Lucy Rodriguez – 70, 155, 95
Cedric Jones – 250, 500, 355
Robyn Szabo – 68, 245, 105
Kara Shey – 75, (sub Sumo) 185, 115
Dan Vaudreuil – 135, 285, 215
Summer Hartley – 90, 185, 120
Susan Kain – 105, 225, 145
Ava Blennerhassett – 85, 265, 135
Dustin Geiger –  165, 335, 265
 
Coach’s Comments
N/A
 
Photos
KB Shuffle. Stay in control. Soft landings.

KB Shuffle. Stay in control. Soft landings.

The load wants to pull you down and forward. Lift the chest and drop the hips down between the heels. Serena showing how it should be done.

The load wants to pull you down and forward. Lift the chest and drop the hips down between the heels. Serena showing how it should be done.

And when the load gets really heavy the demand on the back is even greater. Rob with 110#.

And when the load gets really heavy the demand on the back is even greater. Rob with 110#.

If the HSPUs are too difficult, especially for the higher reps, simply do push-ups. If push-ups are too easy make them more difficult by adding a couple KBs to the mix.

If the HSPUs are too difficult, especially for the higher reps, simply do push-ups. If push-ups are too easy make them more difficult by adding a couple KBs to the mix.

Tucker on his way to an eventual Deadlift PR.

Tucker on his way to an eventual Deadlift PR.

Latissa pulled 305 from the floor today. She had at least 10-15 more pounds int he tank.

Latissa pulled 305# from the floor today. She had at least 10-15 more pounds in the tank.

500#.

500#.

Robyn hitting 235#.

Robyn hitting 235#.

The Sum Deadift is a little kinder on the back. The hips are more stable and there's less pressure through the limber spine with the feet wide and turned out. It's a suitable alternative if the standard lift is problematic.

The Sum Deadift is a little kinder on the back. The hips are more stable and there’s less pressure through the limber spine with the feet wide and turned out. It’s a suitable alternative if the standard lift is problematic.

I found this on the board from earlier in the day. I think it's for Jason Atkins. Our collective goal is to go an entire week without pissing off Jamie. Let's just say it's not as easy as it may sound. Men work well with diagrams.

I found this on the board from earlier in the day. I think it’s for Jason Atkins. Our collective goal is to go an entire week without pissing off Jamie. Let’s just say it’s not as easy as it may sound. You don’t have to know what any of it means. Just know that it means something and that men generally do work well with diagrams.

IMG_8386

Be somebody.