10.29.14 Training Sessions (3)

Workout 1, General Preparation
2×5 Wall Squats 
2×10 Squats 
3×10 KBS 
2×5 Tuck Jump 
2×10 Shoulder Passes
2×5 Push-ups 
Then:
15m Heavy Farmer’s Carry +
15m Sprint w/rope +
15m Rope Pull +
15m Sprint w/rope +
15m Rope Pull +
15m Heavy Farmer’s Carry
Rest while other players go. 
12 minutes
Then:
“Keep Choppin”
200x Sauats +
100x KBS @ 40/30 +
50x Push-ups +
50x Box Jumps @ 24/20″ +
100x Squats +
50x KBS +
25x Push-ups +
25x Box Jumps
for time
25 minute time cap
OR 
“Keep Choppin,” scaled up
200x Squats +
100x KBS @ 50/40 +
50x Dips +
50x Box Jumps @ 30/24″ +
100x Squats +
50x KBS +
25x Dips +
25x Box Jumps
for time
25 minute time cap
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Band Tears 
2×10 Shoulder Passes
3×8 KB Bottoms-up Press
2×10 Push-ups
Then:
Work up to your 2RM Weighted Chin-up
Then:
4-Rep Chin-up Cluster
1-1-1-1
Rest 15-20 sec between reps
Do 3 sets
Then:
4xM.E. Floor Press @ BW
Then:
4×15 Seated DB Press
Then:
Cool Down
 
Results
2RM Chin-up
Tammi J. – 135
Brittany R. – 135
Joe L. – 260
Zac Z. – 315
AJ W. – 220
Victor R. – 165
Jeff B. – purple
Steve S. – 220
Joe G. – 195
Sara Y. – 122
Latissa H. – 170
Bianca V. – Green
Jaime B. – 127
Brooke N. – 2 reds
Inna M. – 132
Tabitha B. – 2 red
Graham P. – 190
Jim C. – 250
 
 
Workout 3, Power
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Tuck Jumps
2×10 Shoulder Passes
2×5 Drop Snatch @ dowel
3x15m (3x OHS + 3 Steps with BB OH), stay light to warm-up
Then:
5×2 Touch and Go Power Clean, AHAP
Then:
Power Snatch @ 95/65# + Burpee/Bar Hop
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Cool Down with Fireman Carries, time permitting
 
Coach’s Comments

ATTENTION MEMBERS!!!! SOME IMPORTANT SCHEDULE CHANGES STARTING NEXT WEEK.

We’ve added Strength and Power to Thursdays (12:15 and 3:15pm). I also added a Friday Strength class (9am). Apparently everyone is listening and beginning to heed my advice on the importance of this class.

Updated Strength Schedule is as follows:

M, T, W, F – 6am
M, W, F – 9am
M, T, W, Thr, F – 3;15pm

Saturday’s Strongman Classes will now be FREE, with one caveat. Any athlete who has regularly attended these classes is eligible. All others must first complete an upcoming Strongman Camp. The first SM camp will be some time in January and is $79. The camp focuses on teaching the proper way lift stones, kegs, carry Yokes, etc.

Strongman-only, Saturdays 8am, 9am.

Primal Power and Strongman will be merged at 12:15pm everyday. All participants in that class must attend an OLY Camp AND Strongman Camp to become eligible. All current participants will be grandfathered in.

Primal Power/Strongman
M-F 12:15pm, Sat 10:15am.

All these changes are reflected in Mindbody starting next week. Call the office if you have questions.

 
Photos
I added these rails to the tire to make it easier to grip and lift. It worked beautifully.

I added these rails to the tire to make it easier to grip and lift. It worked beautifully.

Max reps at BW.

Max reps at BW.

Steve fighting for every last rep. Knees bent, knees straight. Doesn't really matter, although legs straight is a bit harder because the hips are completely uninvolved.

Steve fighting for every last rep. Knees bent, knees straight. Doesn’t really matter, although legs straight is a bit harder because the hips are completely uninvolved.

Erin working the hook.

Erin working the hook.

Medicine Balls, aka Squat depth consistency tools.

Medicine Balls, aka Squat depth consistency tools. The first thing to fall apart doing “Keep Choppin” is squat depth.

Geno coaching Shari on the Snatch. My experience tell me that a minimum of one year is required to start felling comfortable. Hell, I'm still learning a lot and I've been in the game over 15 years.

Geno coaching Shari on the Snatch. My experience tells me that a minimum of one year is required to start felling comfortable. Hell, I’m still learning a lot and I’ve been in the game over 15 years.