7.24.14 Training Session (2)

Workout 1
20x Balancing Leg Swings (4 ways)
2×5 Tempo Squats
2×5 Jump Squats
2x15m Lunge + SL Balance + SL Deadlift
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
Then:
Single-Arm, Single-Leg (ispilateral) KB Strict Press Strength Ladder
5 reps each arm @ 20, 30, 40, >40?
Then:
6x (20s Arch on Stomach + 10s Rest)
Then:
Sumo Deadlift Strength Ladder
8 reps 
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
2×1 rep (go for a PR if you’re close and feeling good)
Between each rung of ladder perform 10x Ring Push-ups + 5x Strict Toes-to-Bar
Then:
Cool Down
 
Results
Sumo Deadlift PRs:
Melanie T. – 140#
Steve G. – 245#
Sarena J. – 185#
Jamie Bond – 135#
Joe G. – 245#
Inna M. – 155#
Dana K. – 195#
Stereo – 385#
Kelli V. – 145#
Shannon E. – 150#
Tami A. – 155#
Ava B. – 225#
Tony H. – 425#
Diana R. – 225#
Chris L. – 245#
Evan J. – 245#
 
Workout 2 (Crush Games Prep, Recovery)
Set a clock for 30 minutes
400m Run +
25 Calories on the Airdyne +
50x Double Unders
Then (later):
Get a massage
 
Coach’s Comments
I posted Health Tip #181 here. Enjoy.
 
Photos
If you don’t dread going to the gym, you’re NOT training hard enough.

If you don’t dread going to the gym, you’re NOT training hard enough.