6.21.14 Training Sessions (2)

Workout 1
2×5 Shoulder Passes 
2×8 Band Tears
2×5 Tempo Squats
15m Lunge + Bowler’s Squat + Skater’s Lunge
2×10 (5 each) Scorpion Kicks
2×10 (5 each) Half-Bridges
Then:
15 Calories on Rower, Ski Erg or Airdyne +
15x Strict Push-up + 
15x Strict Toes-to-Bar 
Rest 1:1
3 rounds
Then:
10x (5 each) DB Lunge +
7x DB Man-Makers +
10x (5 each) DB Lunge +
30x Jump Squats + 
10x (5 each) DB Lunge +
Calf Raise to failure @ 3030 tempo 
2 rounds
Then, Grip work:
KB Farmer’s Carry  + BB Grip Roll-ups @ 45#
60m/30 reps, 60m/25 reps, 60m/20 reps, 60m/15 reps
Then:
Cool Down
 
Workout 2
2×5 Shoulder Passes 
2×8 Band Tears
2×5 Tempo Squats
15m Lunge + Bowler’s Squat + Skater’s Lunge, slow
2×10 Scorpion Kicks
2×10 Half-Bridges
Then:
15 minutes to establish your heaviest possible 30m suitcase carry — no drops allowed.
Then:
Set a clock for 30 minutes
1st minute perform a 30m Prowler Push 
2nd minute perform 2x Stone-to-Shoulders
3rd minute 6x Axle Shoulder-to-Overhead
Then:
Cool Down
 
Coach’s Comments
Here are the standing after Week 2 of Go Primal Games. Great job athletes.
 
Females
1. Jen Hernandez (2)  
T2. Tammi Johns (5)
T2. Erin O’Meara (5)
3. Latissa Hill (10)
4. Kathy Crofts (11)
5. Stephanie Fulger (13)
6. Shari Ostovar (18)
 
 
Males
1. Brian Crawford (2)
2. Rob Edmunds (4)
3. Tucker Ryals (7)
T3. Stephen Crawford (9)
T3. Joe Lewis (9)
4. Michael Baines (10)
5. Scott Koppel (11)
6. Kian Ostovar (12)
7. Brian Hunt (19)
8. Cedric Jones (24)
 
Photos
Keep the torso upright and drive explosively through the front heel. The back knee should kiss the floor.

Keep the torso upright and drive explosively through the front heel. The back knee should kiss the floor.

Calf Raises to failure. Stay arms-length from the wall to maximally load the gastrocs.

Calf Raises to failure. Stay arms-length from the wall to maximally load the gastrocs.

A closer look.

A closer look.