7.28.14 Training Sessions (3)

Workout 1
20x Balancing Leg Swings (4 ways)
Then:
15x Tempo Squats +
10x Jump Squats +
8x Burpees +
5x Tuck Jumps +
3x Pike Jumps +
2x Knee Jumps
2 sets to warm-up
Then:
“Tabata This” (variant)
20s Work + 10s Rest for 8 rounds (4 minutes) each station
Ski Erg
Sandbag Carry @ 80/40
Alternating KBS  @ 45/35
Airdyne
Burpee
Ball Slam/Lateral Hop
Sledgehammer on Tire
Explosive Step-up Hops @ 24/20″
Then:
Cool Down
 
 
Workout 2
T-Spine Mobility
Then:
30x Shoulder Circles
2×5 Band Tears
2×5 Shoulder Passes
2×5 TWYs 
2×5 Push-ups
Then:
15 minutes to establish a 1RM Strict Press
Then:
15 minutes to establish a 1RM CG Bench Press
Then:
9x Strict Pull-ups +
15x DB Thrusters
4 rounds, 1:1 rest
Then:
Cool Down
 
Results
Strict Press, Bench Press:
Rob E. – 145, 245
Matt C. – 175 PR, 275
Steve S. – 125, 195
Wayne M. – 135, 195 PR
Miguel R. – 165, 230 PR
Joe G. – 130, 180 PR
Diane M. – 100, 125 PR
Nancy J. – 80, 105
Summer H. – 95, 120 PR
Tucker R. – 115, 195
Brian H. – 150, 205
Erin O. – 75, 105
Anna S. – 85, 105
Aubrey H. – 95, 110
Kara S. – 80, 125
Susan K. – 100, 145
Dustin G. – 185, 305 PR
Michael B. – 155, 245
Matt W. – 145, 205
Jennifer J. – 65, 90
Leslie M. – 65, 90
Ryan K. – 100, 125
 
Workout 3 (Crush Games Prep)
3xME Muscle-ups
Then:
15 minutes to establish a 1RM Snatch + Hang Snatch (above knee)
Then:
15 minutes to establish a 1RM Clean + Hang Clean and Jerk (above knee)
Then:
100x Double Unders +
5x Rope Climbs +
20x BB Thrusters @ 135# +
5x Rope Climb +
100x Double Unders
for time
Then:
Cool Down
 
Results
2-Pos Snatch, 2-Pos CJ, DU/Rope Climb/Thruster:
Chris W. – 225, 255, 8:31
 
Coach’s Comments
N/A
 
Photos
From what the athletes were telling me the Ball Slam/Lateral Hop station was the most potent.

From what the athletes were telling me the Ball Slam/Lateral Hop station was the most potent. It’s amazing what a small lateral jump over a line will do to your heart rate.

Chest to the floor on those burpees. Nice work Mel.

Chest to the floor on those burpees. Nice work Mel.

Release the KB at chest height in a manner that keeps the handle parallel to the floor.

Release the KB at chest height in a manner that keeps the handle parallel to the floor. Leslie focused.

Amber pain pic. Standard.

Amber pain pic. Standard.

Dropping the sandbag at the end of every 20s interval provides some much needed reprieve. However, you have to clean it back up each time, which for some was no problem but for other proved challenging.

Dropping the sandbag at the end of every 20s interval provides some much needed reprieve for the postural muscles. However, you have to clean it back up each time, which for some was no problem but for others proved challenging. Jen making it look easy.

It is what you make of it. There's a big difference between getting 7 hits in 20s and 12-14.

It is what you make of it. There’s a big difference between getting 7 hits in 20s and 12-14.

Tucker fighting for a difficult single on Strict Press.

Tucker fighting for a difficult single on Strict Press.

Rest the DBs on your shoulders in the bottom. This provides a much needed rest and sets you up do drive them powerful upwards coming out of the squat.

Rest the DBs on your shoulders in the bottom. This provides a much needed rest and sets you up do drive them powerful upwards coming out of the squat.

Everyone gets what they came for. Others more.

Everyone gets what they came for. Others more.

I often hear of people getting intimidated when they look at the pictures on the website of athletes working hard, suffering, and challenging their comfort zones. There are even times when I sympathize with that notion and vow to soften the images in favor of something more approachable. Then I am reminded of those who came in with nothing; who grinded it out day in and day out without fear or reservation. At GP, it’s never been about fitness. It’s always been about self-actualization and mindset. It’s about choosing to be something better even though you know the road will be rough. It’s about changing habits to support those efforts inside and outside the gym. Anything worth achieving is difficult. Reminders of what we use to be provide instant satisfaction when placed against the backdrop of what we’ve worked hard to become. Melanie is a great example of this. She is learning to work. She is getting more comfortable with being uncomfortable. She is re-organizing her priorities. Yes she was intimidated at first. But her desire to transform superseded all the noise that holds so many people back.