11.17.14 Training Sessions (4)

Workout 1, General Preparation
T-Spine mobility
Then:
2×5 Wall Squats
15m Lunge + Spider Stretch
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Passes
Then:
KB Push Press/Jerk Ladder
10 reps each arm @ 20, 30, 35, AHAP
Then:
10x Heavy Kb Suitcase Lunges +
30s ALL-OUT Row, Ski, Airdyne +
90s Rest
4 rounds (2 each arm)
Then:
KB Headcutter @ 60/40# + Push-up + Strict Toes-to-Bar Mountain
5-5-5
10-10-10
15-15-15
10-10-10
5-5-5
Then:
M.E. Burpees in 2:00 minutes
Then:
Fall Down
 
 
Workout 2, Strength
T-Spine mobility
Then:
2×5 Wall Squats
15m Lunge + Spider Stretch
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Passes
Then:
Mobility, Couch Stretch
Then:
15 minutes to establish max Front Squat for day
Then:
15 minutes to establish max Strict Press for day
Then:
4xM.E. Hanging Rows @ 3010 tempo
Then:
Cool Down
 
Results
FS, SP:
Steve S. – 195, 135
Kian O. – 265, 145
Rob E. – 265 PR, 145
Erin O. – 165 PR, 90
Jen H. – 175, 95
Michelle L. – 135, 70
Kathy C. – 120, 80
Jeff B. – 195, 115
Diane M. – 145 PR, 95
Wayne M . – 145, 125
Jimmy I. – 185, 155
Inna M. – 155 PR, 75
Sarena J. – 175 PR, 85
Kelly W. – 135, 75
Susan E. – 145 PR, 95 PR
Lelia G. – 105, 65
Shari O. – 115, 70
Lucy R. – 125, 85
Brian H. – 295 PR, 145
Newell F. – 145 PR, 135 PR
Brittany R. – 155 PR, 80
Tabitha B. – 120, 60
Chrissy Van Dillon – 145 PR, 80
Susan K. – 155 PR, 100
Jen J. – 145 PR, 75
Ava B. – 160 PR, 85
Kevin S. – 145, 125
Jaime B. – 120, 65
 
 
Workout 3, Power/Strongman
T-Spine Mobility
Then:
2×5 Wall Squats
15m Lunge + Spider Stretch
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Passes
Then:
Mobility, Couch Stretch
Then:
Snatch BB Complex @ 45#
Then:
15 minutes to establish max Snatch-Balance for the day
Then:
15 minutes to establish max Push Jerk for day
Then:
4×1:00 M.E. Row
2:00 minutes rest
Then:
Cool Down
 
Results
SB, PJ:
Brittany R. – 110, 125
Inna M. – 85, 85
Susan K. – 90, 115
Aubrey H. – 105, 130
 
 
Workout 4, Benchmark
Go Primal Triathlon
150 Calories +
2000m Row +
2.75 mile run
for time
 
Results
Tri:
Shane H. – 36:40
 
 
Coach’s Comments
N/A
 
Photos
Pause one second where the bar and chest are in contact.

Pause one second where the bar and chest are in contact.

AHAP on the last set.

AHAP on the last set.

The weight should be significant enough to pull you over to one side. The idea is to force the abdomen and hip to fire unilaterally to stabilize and keep you upright.

The weight should be significant enough to pull you over to one side. The idea is to force the abdomen and hip to fire in an effort to keep you upright. This is a much better core exercise than crunches or sit-ups.