5.29.13 Training Sessions (2)

Workout 1
2×5 Wall Squat
2×10 Shoulder Dislocates
3×8 DB Arnold Press
4×10 KBS/Goblet Squat Combo (40, 50, 60 70)
2×5 Tuck Jump
Group A
P1 150m Ski + 10x Hang Power Snatch @ 65#/35-45# OR 15x Heavy KBS 80/50
P2 Rest
Switch, max rounds in 12 minutes
Rest exactly 5 minutes 
Group B
P1 150m Row + 10x BB Push Press (95/65)
P2 Rest
Switch, max rounds in 12 minutes
Rest exactly 5 minutes
Group C
P1 15 Calorie Sprint on Airdyne + 15x Whipsmash (high frequency)
P2 Rest
Switch, max rounds in 12 minutes
Rest exactly 5 minutes
Then:
Cool Down
 
Participants
[gp_workout1] 
 
Workout 2
10x Bulgarian Bag Halos +
10x Push-ups 
3 sets (to warm-up)
Then:
4×6 Seated BTN Press 
Then:
2x (5-3-2) Weighted Dips
Then:
5×10 Pendlay Rows
Then:
Cool Down
 
Results
[gp_workout2]
 
Coach’s Comments
A must read for all Comp Team members. The Six Truths of Oly Lifting. Click here.
 
Photos
You get better on the final 1-2 reps of a set. Interestingly these are the reps that hurt the most.

You get better on the final 1-2 reps of a set. Interestingly these are the reps that hurt the most.


The Whipsmash is N.A.S.T.Y. If you're weak the weight of the rope is overwhelming (60#). If you're powerful the velocity with which you can move it creates a unique O2 demand in a very short amount of time.

The Whipsmash is N.A.S.T.Y. If you’re weak the weight of the rope is overwhelming (60#). If you’re powerful the velocity with which you can move it creates a unique O2 demand in a very short amount of time.


The task at hand.

The task at hand.


The Behind the Neck Press is quickly becoming one of my favorite pressing movements. Make sure the press stays vertical throughout the entire range. Get a full lockout at the top. In the bottom maintain tension as the bar makes contact with the traps.

The Behind the Neck Press is quickly becoming one of my favorite pressing movements. Make sure the press stays vertical throughout the entire range. Get a full lockout at the top. In the bottom maintain tension as the bar makes contact with the traps. Keep the reps low and high quality.


Self-care.

Self-care.


Today we seasoned the shoulders with Bulgarian Bag Halos, Push-ups, and Bear Crawls.

Today we seasoned the shoulders with Bulgarian Bag Halos, Push-ups, and Bear Crawls. Michael working.


The young guy is getting stronger.

The young guy is getting stronger.


Rob worked up to bodyweight + 120# for a single.

Rob worked up to bodyweight + 120# for a single.