10.23.14 Training Session (1)

Workout, General Preparation
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
2x (15m Lunge + 15m Bear Crawl + 15m Burpee/Broad Jump + 15m Crab Walk)
2×10 Tempo Squats
2×5 Jump Squats
2×5 OHS w/dowel
Then:
Find a new max via a Front Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Chase each set with 10x Whip Smash + 10 Cals (any machine)
Then:
Cool Down with Mobility work.
 
Results
Front Squat PRs:
Lauren I. – 135#
Alison M. – 135#
Jenn J. – 140#
Bianca V. – 85#
Zeb C. – 225#
Melanie T. – 100#
Robin M. – 90#
Tara E. – 125#
Jennifer M. – 115#
Naomi C. – 95#
Dana K. – 160#
Stereo H. – 255#
Inna M. – 150#
Kevin F. – 235#
Michele L. – 130#
Stuart L. – 155#
Farrah P. – 155#
Ava B. – 155#
Scott B. – 205#
Tyler B. – 191#
Jim C. – 245#
Jessica B. – 100
Stacie A. – 60#
Kristen N. – 85#
Ricardo G. – 140#
Stefan A. – 155#
Jess W. – 140#
Scott K. – 205#
 
Coach’s Comments
N/A
 
Photos
Dana hitting 160# for a Front Squat PR.

Dana hitting 160# for a Front Squat PR.