7 outlaws and an amazing night of training, lots of P.R.'s and different training tonight. When I work with different athletes with different goals it makes it challenging for me as a coach to accommodate everyone but somehow I do and tonight I managed to get some bells on and a good sweat myself! With my improved strength I can almost press this bell straight up, now I'd say I'm making progress, 4 months post shoulder surgery.
W/U Joint Mobility
Swings 2 Mins
Figure 8 Holds With Squat 2 Mins
Sport Set warm up 1 Min
Sport set 4 Mins (Double Clean & Jerk or Snatches)
http://www.youtube.com/watch?v=2EKmqcYj35M
Sport Set 4 Mins (Double Clean & Jerk, One arm C & J, Snatches)
http://www.youtube.com/watch?v=XaitR2_YKoM
Heavy Compounds (This was gruelling but the ladies did amazing)
5 Swings/5 Highpulls/5 Cleans/5 Presses or Jerks/5 squats/5 snatches or swings to finish
2 Mins Swing Snatch Combo
2 Min set squat combo, drop squats/sumo squats/swing squat x 2 rounds
2 Mins Bumps & Heavy Holds
Double Side Swinging Rows 30 sec's super set with 30 Sec of highpulls or swings x 2 rounds
Bent Over Rows x 10/10
Squat Thruster Finishers 1 Min x 2
What an amazing session, the hard part is showing up, the rest is easy with the Outlaws. 5 weeks out to competition and we will prevail, super excited for our relay team.
#proudcoach #elitefts #driven #strongher
