8.22.14 Training Sessions (2)

Workout 1
2×5 Wall Squat
2×10 Tempo Squat
2×5 Jump Squats
2x15m Lunge + SL Balance + SLDL @ BW
3×5 KB SLDL, each
Then:
Mobility – Box Stretches, 2×30-40 sec each
Then:
“Keep Choppin”
200x Squats +
100x KBS @ 40/30# +
50x Push-ups +
50s Box Jumps @ 24/20″ +
100x Squats +
50x KBS +
25x Push-ups +
25x Box Jumps
for time
OR
“Keep Choppin,” scaled up
200x Squats +
100x KBS @ 50/40# +
50x Ring Push-ups +
50x Box Jumps @ 30/24″ +
100x Squats +
50x KBS +
25x Push-ups +
25x Box Jumps
for time
 OR
“Keep Choppin,” super-scaled up
200x Squats +
1x Rope Climb +
100x KBS @ 60/45# +
1x Rope Climb +
50x Dips +
1x Rope Climb +
50x Box Jump-Overs @ 30/24″ +
1x Rope Climb +
100x Wall Ball +
1x Rope Climb +
50x KBS +
25x HSPUs +
1x Rope Climb +
25x Box Jump-Overs +
1x Rope Climb 
for time
Then:
Fall Down
 
Results
Rx:
Loreance M. – 31:08
Chelsea S. – 29:28
Melanie T. – 36:30
Dan V. – 32:32
Robin M. – 34:38
Andrew L. – 37:20
Alison M. – 31:50
Jennifer J. – 25:00
Katie M. – 30:47
Beau C. – 28:52
Jim C. – 29:06
Steve S. – 28:28
Graham P. – 24:43
Elaine D. – 36:40
Valerie B. – 36:12
Leslie M. – 27:40
Stuart L. – 33:35
Andrew T. – 36:50
Nicole C. – 32:28
Rachel S. – 32:57
 
Scaled-up:
Tammi J. – 22:48
Brittany L. – 24:06
Seth L. – 31:14
Kathy C. – 24:46
Miguel R. – 32:17
Erica J. – 31:52
Brian H. – 34:32
Rob J. – 30:03
Tammi A. – 29:31
Lucy R. – 29:02
Inna M. – 33:28
 
Super Scaled-up:
Zeb C. – 45:49
Jordan C. – 36:39
Rob E. – 30:30
Jen H. – 36:42
Erin O. – 48:01
Latissa H. – 47:08
Tony H. – 42:59
Kara S. – 49:08
Dana K. – 49:40
 
 
Workout 2
2×5 Wall Squat
2×10 Tempo Squat
2×5 Jump Squats
2x15m Lunge + SL Balance + SLDL @ BW
2×5 Tuck Jumps
Then:
4×10 RDL
Then:
4×5 Paused Front Squats (strict 2  sec pause in bottom)
Rest plenty between sets
Then:
4xM.E. Hanging Rows
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
A simple, yet challenging movement to do right. I gather great insight into people's overall body awareness based on how they can execute and adapt to the intricacies of th

The Single-Leg KB Deadlift is a simple, yet challenging movement to do right. I gather great insight into people’s overall body awareness based on how they can execute and adapt to the intricacies of this one.

Zeb looking strong and stable.

Zeb looking strong and stable.

RDLs. There's so much to think about here. Send the hips back, but keep the barbell as close to the legs as possible. The back remains flat throughout. Only bend the knees about 10-15 degrees to better target the hamstrings.

RDLs. There’s so much to think about here. Send the hips back, but keep the barbell as close to the legs as possible. The back remains flat throughout. Only bend the knees about 10-15 degrees to better target the hamstrings.

Chest must touch the bar every reps. The point in which your form breaks down or you can't pull yourself to the bar the set is over.

Chest must touch the bar every reps. The point in which your form breaks down or you can’t pull yourself to the bar the set is over.

I like to balance upper back work with Front Squats. The Hanging Row seemed a fine choice today.

I like to balance upper back work with Front Squats. The Hanging Row seemed a fine choice today.

After Wednesday's workout I told Tammi her time wouldn't be documented because she wasn't able to get her toes to the bar. She was pissed, but reminder herself later that day that it isn't always about getting the best time or doing everything prescribed. It about improving yourself and using your workouts as a valuable self-assessment tool.

After Wednesday’s workout I told Tammi her time wouldn’t be documented because she wasn’t able to get her toes to the bar. She was pissed, but took the initiative to reminder herself on paper it isn’t always about getting the best time or doing everything prescribed. It’s about improving yourself and using your workouts as a valuable self-assessment tool. This is what she handed me later that day.