9.6.14 Training Sessions (3)

Workout 1, General Preparation
Locomotor Warm-up
Then:
“Prison Burpee Run”
20-1 Burpee + 200m Sprint
for time
50 minute time cap
Then:
Fall Down
 
Results
Burpee Prison Run:
Diane M. – 39:55
Erica J. – 36:11
Hebah F. – 34:33
Judy C. – 46:56
Margaret F. – 47:29
Nancy J. – DNF
Nicole P. – DNF
Scott K. – 33:44
Rob J. – 38:48
Newell F. (sub row) – 42:06
Mary S. (15-1) – 38:42
Nicole M. (15-1) – 31:28
Tammi J. – 29:10
Heather H. (15-1) – 48:35
Jim C. – 47:35
Will M. – 36:22
Beau C. – 48:30
Tony H. – 28:30
Jen H. – 28:30
Michele G. – 40:40
Ashley C. – 39:40
Stuart L. – 39:50
Robyn S. – 42:55
 
Workout 2, Strongman Training
Locomotor Warm-up
Then:
12x Axle Deadlift + 30m Sandbag Lunge (15m on right shoulder, 15m on left)
12 minute AMRAP
Rest 5 minutes
Then:
“Death By” Tire Flip
1st Minute do 1x Tire Flip
2nd Minute do 2x Tire Flip
3rd Minute do 3x Tire Flip, etc…
When you can no longer continue start back at 1x Tire Flip until 12 minutes is over
12 minute AMRAP
Rest 5 minutes
Then:
2-4-6-8-10, etc. Stones-to-Shoulder + 
10x Burpees
Climb the ladder as high as possible in 12 minutes
Then:
Cool Down
 
Workout 3, Power
T-Spine Mobility
Then:
2×5 Tempo Squats
2×10 Jump Squats
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS @ dowel
Then:
Snatch BB Complex, 4 reps each:
Hang Muscle Snatch +
OHS +
Drop Snatch +
BTN Press +
Duck Walk +
Tall Snatch, from toes
2 sets, light
Then:
8×2 Hang Snatch, light and fast
Then:
Clean Complex:
1x High Hang Clean +
2x Hang Clean +
3x Clean Deadlift
4 sets at working load
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The set-up. Several weeks ago Farrah could do one stone to shoulder. Today she did 12.

A good set-up to the stone. Several weeks ago Farrah could only do one stone to shoulder. Today she did twelve. #improvement.

The Burpee Prison Run is perhaps one of the most dreaded, disliked workouts of them all. It's why we can only get away with doing it once or twice a year. Today the rain was falling very steady, which at first I thought would make it worse, but seemed to be refreshing. Everyone pushed hard and was delighted to see the weather didn't slow anyone down.

The Burpee Prison Run is one of the most dreaded, disliked workouts of all time. It’s why we can only get away with doing it once or twice a year. Today the rain was relentless, but I made them do it anyway. Despite the elements everyone pushed hard. We even had some PRs.

Most coaches would have changed the workout because of rain. Not me. They were doing this beast of a workout no matter what. I think the rain was actually refreshing.

Most coaches would have changed the workout because of rain. Not me. They were doing this beast of a workout no matter what. I think the rain was actually refreshing. The Hernandez family killed it, coming in under 30:00, a fine time without a baby stroller.

The cost of going hard.

The price of going hard.

The asymmetrical load complicated the lunges. You had to move slower to not fall over. Lelia in control.

The asymmetrical load complicated the lunges. You had to move slower to not fall over. Lelia in control.

Get that knee under the tire and push it over. Great job Lucy.

Get that knee under the tire and push it over. Great job Lucy.

It's hard to keep track from 20-1. So we do it for them. The final tally.

It’s hard to keep track of your numbers from 20-1. So we do it for them. The final tally.