6.20.14 Training Sessions (3)

Workout 1
Jog 400m
Then:
2×5 Tempo Squats
2×5 Shoulder Passes
2×6 Band Tears
2×5 Burpees 
3×10 KBS @ 40, 50, 60
Then:
“Can’t or Won’t” (variant)
Athlete can perform Challenges in any order they see fit. 
The goal is to go 4 for 4. 
Challenge #1:
1000m Row in less than 3:40/4:20
If you succeed perform 50x Wall Ball @ 20/14#
If you don’t succeed perform 100x Wall Ball @ 20/14#
Rest no more than 5 minutes
Challenge #2
800m Run in less than 3:30/4:30
If you succeed perform 40x Burpees 
If you don’t succeed perform 80x Burpees
Rest no more than 5 minutes
Challenge #3
100x Unbroken KBS @ 60/45 (standard is above the head)
If you succeed stop
If you don’t proceed to 150x KBS
Rest no more than 5 minutes
Challenge #4
750m Ski Erg in less than 3:00/4:00
If you succeed perform 1x Gauntlet Carry @ 2×50/2×40#
If you don’t succeed perform 2x Gauntlet Carry @ 2×50/2×40#
Rest no more than 5 minutes
Then:
Fall Down
 
Results
Those that went 4/4:
Jordan Cuffe
Latissa Hill
Chad Heinz
 
 
Workout 2
2×5 Tempo Squats
2×5 Tempo Jump Squats
2×5 Shoulder Passes
2×5 Band Tears
15m Lunge + Bowler’s Squat + Skater’s Squat
2×10 Scorpion Kicks
2×5 Tuck Jump
Then:
Mobility Work – Hips (5-8 minutes), Couch and Hip Rotators. 
Then:
Back Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Chase each set with 3x High Box Jumps @ 36/30″
Then:
Cool Down
 
Results
Back Squat PRs:
Kelly Watson – 155#
Erin O’ Meara – 175#
Amber Carmichael – 165#
Inna Marchishina – 150#
 
Workout 3 (because I’m feeing generous)
Work up to max Snatch for the day
Then:
20x Double Unders +
10x Burpees + 50m Forward Sled Drag @ 200#
3 rounds
Rest 1:1, repeat.
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos

Built to squat. Some people have it, other don't.

Built to squat. Some people have it, other don’t.

Chase each set of Back Squats with 3x High Box Jumps. The idea is to recruit the higher threshold fibers with the squats and use them explosively for the Box Jumps. Zac mid flight onto the 36" box.

Chase each set of Back Squats with 3x High Box Jumps. The idea is to recruit the higher threshold fibers with the squats and use them explosively for the Box Jumps. Zac mid flight onto the 36″ box.

Don't take the box for granted. It will bite you if you lose focus. Szabo.

Don’t take the box for granted. It will bite you if you lose focus. Szabo.

Variable resistance.

Variable resistance.

We manually updated everyone's login credentials to the GP website. Here is a screenshot of my profile page. This page is used to track and document your benchmark numbers. Everything from strength and power to Named Workouts and work capacity benchmarks. Upload a photos, type in your body fat, and check for updates every time you do a max lift or benchmark workout. Your password is your email address. Your password is goprimal1.

We manually updated everyone’s login credentials to the GP website. Here is a screenshot of my profile page. This page is used to track and document relevant statistics. Everything from strength and power to Named Workouts and work capacity benchmarks. Upload your favorite photo, type in your body fat, and check for updates every time you do a max lift or benchmark workout. Your username is your email address. Your password is goprimal1.

You can access this page by clicking on the "view profile" button on the homepage.

You can access this page by clicking on the “view profile” button on the homepage.