7.16.14 Training Sessions (2)

Workout 1
T-Spine Mobility
2×5 Tempo Squats
2×5 Shoulder Passes
2×5 OHS @ dowel
2x15m (3x OHS + 3x Steps)
3×10 KBS @ 50, 60, 70#
2×5 Tuck Jumps
Then:
Couch Stretch, 2x 30-40s each
Then:
“Primal Concrete Sledge”
20 reps each:
Double KBS @ 2×40/30 +
KB Push Press +
Step-ups (10 each) +
Push-ups (hands on Kettlebells) +
Box Jumps
5 rounds
Then:
Cool Down
 
Workout 2
T-Spine Mobility
2×5 Tempo Squats
2×5 Shoulder Passes
2×5 OHS @ dowel
2x15m (3x OHS + 3x Steps)
3×10 KBS @ 50, 60, 70#
2×5 Tuck Jumps
Then:
Mobility – Box Stretches, T-Spine, Elbows
Then:
Work up on Front Squats 
5-5-5
Then:
2x (5-3-1) Front Squats
Rest plenty between sets
Then:
Cool Down
 
Results
Front Squat PRs:
Erin O. – 170#
Butch S. – 185#
AJ W. – 235#
Wayne M. – 170#
Jennine B. – 135#
Stephen C. – 185#
Lucy R. – 115#
Anne T. – 120#
Rob J. – 165#
Summer H. – 115#
Jennifer H. – 155#
Kelly W. – 145#
Michael B. – 225#
 
Coach’s Comments
N/A
 
Photos
By the fifth round the step-ups are luminous and undesirable.

By the fifth round the step-ups are luminous and undesirable.

Add one to the list of classic Amber Carmichael pain pics.

Add one to the list of classic Amber Carmichael pain pics.

If you could do the push-ups with your hands on the kettle bells go for it. It isn't required, but gives you beast status if you can pull it off for the entire five rounds.

If you can do the push-ups with your hands on the kettle bells go for it. It isn’t required, but gives you beast status if you can pull it off for the entire five rounds.

AJ on his way to a new PR of 235# in the Front Squat.

AJ on his way to a new PR of 235# in the Front Squat.

I was actually very pleased with the pace, rest, and overall vibe of the strength class this morning. Finally, everyone is learning the essentials of strength. Strength requires intensity. Intensity requires effort. Effort requires rest. And so on. It took them the entire 45 minutes to complete six sets and they were still somewhat rushed. Well done people. Six out of eight PRd int he 6am group.

I was actually very pleased with the pace, rest, and overall vibe of the strength class this morning. Finally, everyone is learning the essentials of strength. Strength requires intensity. Intensity requires effort. Effort requires rest. It took them the entire 45 minutes to complete six sets and they were still somewhat rushed. Well done people. Six out of eight PR’d in the 6am group and several more throughout the day.

After a little instruction we got Diane's elbows into the right position.

After a little instruction we got Diane’s elbows into the right position.

Deep into the grind that is "Primal Concrete Sledge."

Deep into the grind that is “Primal Concrete Sledge.”

Details are important. When you do Step-ups makes sure you place the entire foot onto the box. This way you can drive through the heel and facilitate the use of your Glutes during the movement.

Details are important. When you do Step-ups makes sure you place the entire foot onto the box. This way you can drive through the heel and facilitate the use of your Glutes during the movement.

If this is intense stay there. Realize however, that the ultimate goal is to place the knee against the wall, lock the spine neutral, and get completely upright. Most of us have a lot of work to do, Jeff included.

If this is intense stay there. Realize however that the ultimate goal is to place the knee against the wall, lock the spine neutral, and get completely upright. Most of us have a lot of work to do, Jeff included.

A fine lockout.

A fine lockout.

Effort.

Effort.

Getting to the bottom is the easy part. Firing out of the whole is the hard part.

Getting to the bottom is the easy part. Firing out of the whole is the hard part.

Inverted Hollow. They needs some work, but if you've ever tried them you know they aren't easy.

Inverted Hollow. They need some work, but if you’ve ever tried them you know they aren’t easy.

This one dates back to 2007.

This one dates back to 2007.