11.29.14 Training Sessions (3)

Workout 1, General Preparation
Group Dynamic Warm-up, 5-8 minutes
Then:
4x (20s Arch Hold + 10s rest)
Then:
Windmill/Goblet Squat
5/5/5 @ 30, 40, 50
Then:
1-3-1 TGU (each arm) Ladder @ 50/35
Then:
10x KBS, AHAP +
30s Dead Hang Hollow +
10x DB Renegade Row (5 each) +
20s Side Plank, left +
20s Side Plank, right
4 rounds
Then:
3xME Floor Press
Chase each set with 100m ALL-OUT Ski
Then:
Cool Down
 
 
Workout 2, Strongman
Group Dynamic Warm-up, 5-8 minutes
Then:
4x (20s Arch Hold + 10s rest)
Then:
3x60s ME Tire Flips 
P2 pushes tire back to P1
Rest while other players go
Then:
30m Single-Arm Farmer’s Walk, Left (AHAP) +
30m Single-Arm Farmer’s Walk, Right +
5x Stone-to-Shoulder +
60m Prowler Push, high handles, AHAP +
400m Sprint
4 rounds
Then:
Cool Down
 
 
Workout 3, Competition
15m Lunge +  
15m Burpee Broad Jump + 
15m Bear Crawl +
15m Crab Walk
4 rounds to warm-up
Then:
4×10 20 degree Handstand Wall Touches
Then:
15 minutes to establish 3RM OHS (from rack)
Then:
7x Burpee/Bar Hops +
5x Deadlift +
1x Hang Clean + 
3x Thrusters +
30x Double Unders
12 minute AMRAP
Rest fully
Then:
Cool Down
 
Results
OHS 3RM:
Aubrey H. – 115#
Brittany R. – 115#
Erin S. – 105#
 
Coach’s Comments
N/A
 
Photos
Good hand placement for Lelia. If the hands are too high on the stone it can slip through the arms. Explosively drive the hips under the stone to propel it upwards.

Good hand placement from Lelia. If the hands are too high on the stone it can slip through the arms. Explosively drive the hips under the stone to propel it upwards.

It was interesting to watch everyone work through Side Planks. I knew I wanted to do some different core work today and believe it's work that needs to be done moving forward based on today's awkwardness.

It was interesting to watch everyone fumble through the Side Planks. I wanted to do some different core work today and was surprised how awkward this one was for everyone. It may look simple on the surface, but there are several small details that amplify the difficulty. This one will show up again next week for sure.

The grind.

The grind.

Every exercise is a test. But the OHS is perhaps the most telling.

Every exercise is a test. But the OHS is perhaps the most telling.