12.26.14 Training Sessions (2)

Session 1, General Preparation
Warm-up:
5x Box Breathing
T-Spine Mobility
Then:
20x Hip Hinges
15m Lunge + 15m Quad Stretch, Slow
2×5 Wall Squats
2×10 Tempo Squats
2×5 Jump Squats
2×10 Shoulder Dislocates (10x reg, 10x rev)
4×10 Banded Shoulder Circles 
3×10 Banded External Rotation
3×5 Scap Push-ups
4×10 KBS @ 40, 50, 60
2×10 Split Jumps
Then:
Mobility – Ankle, Box Stretch
Then:
Workout 
200m Row/Ski +
20s Rest +
Round 1: ME UB Wall Ball @ 20/14
Round 2: ME UB Push-ups OR HSPUs
Round 3: ME UB American KBS @ 70/45
Round 4: ME UB Split Jumps
Rest 2:00 minutes between rounds
Go through twice.
Then:
Cool Down
5x30s Prone Dowel Raises, time permitting
 
 
Session 2, Strength
Warm-up:
5x Box Breathing
T-Spine Mobility
Then:
20x Hip Hinges
15m Lunge + 15m Quad Stretch, Slow
2×5 Wall Squats
2×10 Tempo Squats
2×5 Jump Squats
2×10 Shoulder Dislocates (10x reg, 10x rev)
4×10 Banded Shoulder Circles 
3×10 Banded External Rotation
3×5 Scap Push-ups
4×10 Goblet Squats
2×10 Split Jumps
Then:
Mobility – Wrists (palm down, palm up), Ankle, Box Stretch
Then:
Workout:
3x60s Headstand Variation (Tripod, Headstand, Forearm Headstand)
Then:
OHS
5-5-3-3-1-1
Then:
Cool Down
5x30s Prone Dowel Raises, time permitting
 
Results
OHS PRs:
Kelly W. – 115#
Aubrey H. – 145#
Brittany R. – 135#
Erin S. – 110#
 
Coach’s Comment
N/A
 
Photos
Cooling down with 3x30s Prone Dowel Raises. It may look simple, but it's anything but. This is also a great preparatory movement for Handstands, Kipping Pull-ups and Muscle-ups.

Cooling down with 3x30s Prone Dowel Raises. It may look simple, but it’s anything but. This is also a great preparatory movement for Handstands, Kipping Pull-ups and Muscle-ups.

Casey and Andrew were here visiting from DC. Here is Casey demonstrating a Headstand Hold. The goal was 3x60 sec.

Casey and Andrew were here visiting from DC. Here is Casey demonstrating a Headstand Hold. The goal was 3×60 sec.

Brittany on her way to a new PR of 135#.

Brittany on her way to a new PR of 135#.

The UB ME workout was deceiving to say the least. If you truly floor the accelerator and go for it each time pain and suffering is inevitable. Some are better at it than others. Learning to dig deep is a something veteran athletes tend to be better at. maybe it's because they're use to it, or maybe training age doesn't matter. I could be an innate characteristic. Either way, it's fun to watch people give it their all.

The UB ME workout was deceiving to say the least. If you truly floor the accelerator and go for it pain and suffering are inevitable. Some are better at it than others. Learning to dig deep is something veteran athletes tend to be better at. Maybe it’s because they’re use to it, or maybe not. It could be an innate characteristic. Either way, it’s fun to watch people give it their all and I feel like we’ve gotten better at knowing when to demand that level of effort and when to back off. One things for sure, you can’t empty the tank everyday.

Aubs looked solid all day.

Aubs looked solid all day, also hitting a PR.

Kristen is still learning, but has the physical tools that often can't be taught. With guidance she has great potential.

Kristen is still learning, but has the physical tools that can’t be taught. With guidance she has great potential.

A few of today's OHS numbers, all PRs.

A few of today’s OHS numbers, all PRs.