Tonight we welcomed new face David, who was joined on this chilly evening my resident Mark.
Tonight the guys went through intensive coaching on the bodyweight squat, KB swing and the KB squat.
Both guys were technically magnificent and picked up on the coaching points fairly quickly.
Next the guys learned how to accelerate out of the blocks, the technique required and the body position required throughout. This led us into a 10 yard and 40 yard timed sprints.
10 yard sprint times were:
David: 2.07 seconds
Mark: 2.03 seconds
Blaine: 1.60 seconds
40 yard sprint times where:
David: 5.65 seconds
Mark: 6.00 seconds
Blaine: 5.25 seconds
This was followed by a 10 yard, 20kg prowler push, with the aim to increase sprint time through power development. Times were:
David: 3.28 seconds
Mark: 3.65 seconds
Blaine: 3.29 seconds
With this in mind we did the following workout:
10 yard 20kg prowler sprint
10 yard sprint
10 rounds with one minute rest between.
Each of the guys performed really well, and there is a lot of room for development that we must strive for guys.
Without feeling to fatigued the guys took on this kettlebell finisher. This finisher was developed to practise the before learned skills.
10 KB swings
10 KB goblet squats
5 rounds for time
David: 4 minutes 34 seconds
Mark: 9 minutes 4 seconds
Blaine: 2 minutes 27 seconds
Brilliant effort all around guys. Next workout will all be different and we hope to see you again!
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