8.8.14 Training Sessions (3)

Workout 1
2×5 Tempo Squats
2×5 Jump Squats
2x15m Bear Crawl + 15m Crab Walk 
Then:
1-10x Ball Slam Ladder (tag team style)
Then:
Lunge Strength Ladder
15m each @ BW, 2×30#, 2×40#, 2×45#, 2×50#
Chase each set with 15x Push-ups
Then:
3x(10x Burpee/Box Jumps + 20x KBS @ 50/40 + 20 Calories)
3x (10x Burpee/Box Jumps + 15x KBS @ 60/45 + 15 Calories) 
3x (10x Burpee/Box Jumps + 10x KBS @ 80/60 + 10 Calories) 
Player two starts when player one begins their Calories
Then:
Fall Down
 
Workout 2
2×5 Tempo Squats
2x15m Lunge
3×10 Goblet Squat Ladder @ 40, 50, 60
2×5 Explosive Tuck Jumps
Then:
Mobility, 5-8 minutes
Then:
4xME Paused Back Squat @ 75%
Rest plenty between sets
Then:
4x ME Close-Grip Bench Press @ 75%
Rest plenty between sets
Then:
Cool Down
 
Results
ME Back Squat, ME Bench Press:
Kian O. @ 195 – 7/7/6/8, @ 145 – 13/11/8/7
Zac Z. @ 195 – 10/12/12/12, @ 225 – 9/9/10/7
Latissa H. @ 115 – 10/10/10/10, @ 95 7/8/8/6
Nancy J. @ @ 105 – 10/10/10/11, @ 135 10/11/9/9
Wayne M. @ 135 – 10/10/10/11, @ 135 10/11/9/9
 
Workout 3
2×5 Tempo Squats
2×5 Jump Squats
2x15m Lunge + Broad Jump
3×10 KBS @ 50, 60, 70
2×5 Tuck Jumps
3×5 Knee Jumps
Then:
Work up to a heavy, but technically sound, Power Snatch + Hang Snatch
4 sets
Then:
Work up to a heavy triple on Front Squat
Then:
3x Front Squat w/chains +
4x Depth Jumps
4 sets
Then:
Cool down Ring Dip Supports
 
Coach’s Comment
I’ve posted a new health tip about L-Carnitine in the Coach’s Tips section of the website. Click here to view. Enjoy!
 
Photos
The Paused Back Squats do two things. 1.) They standardize each rep; 2.) They effectively train the bottom position. There is no relaxing in the bottom. Stay active. Stay engaged with the barbell. And keep tension and abdominal pressure. When the 2 sec is up, fire fast out of the bottom. Even if it isn't fast, intention is everything.

The Paused Back Squats do two things. 1.) They standardize each rep; 2.) They effectively train the bottom position. There is no relaxing in the bottom. Stay active. Stay engaged with the barbell. And keep tension and abdominal pressure. When the 2 sec is up, fire fast out of the bottom. Even if it isn’t fast, intention is everything.

Today's FYF tag team was a 30 minute grinder of Burpee/Box Jumps, heavy KBS, and Calories. Erin and Jen got the Airdyne.

Today’s FYF tag team was a 30 minute grinder of Burpee/Box Jumps, heavy KBS, and Calories. Erin and Jen got the Airdyne.

Tammi and Joe…the Ski Erg.

Jumping onto and over the box is not necessary, although it’s faster. The downside is it costs more metabolically and is dangerous. So if there’s any doubt stick with step-overs. The distance travelled is the same.

Zac settling into the bottom. For him, as restricted as he is, this is the best I've seen him look squatting in a while. His hard work and diligence is paying off.

Zac settling into the bottom. This is the best I’ve seen him look squatting in a while. There is still much work to be done, but his hard work and diligence is paying off.

The early morning strength session's results.

The early morning strength session’s results.

June's Athlete of the Month.

June’s Athlete of the Month. Congratulations Lelia!

 

FYF Pain Pics…Enjoy

IMG_0443

IMG_0457

IMG_0455

IMG_0450

IMG_0469

IMG_0462

IMG_0464

IMG_0456