6.4.13 Training Sessions (3)

Workout 1
Throw Medicine Balls (various)
Then:
2×10 Shoulder Dislocates
3×8 DB Arnold Press
3×5 Push-ups
Then:
BB Bent-Over Row @ 95/65 + Strict Pull-up Combo (pronated grip)
Set 1: 8/8, 6/6, 4/4
Rest 2 minutes
Set 2: 6/6, 4/4, 2/2
Then:
10x Heavy KB Row (each arm) +
20s ALL-OUT Battleropes (various)
5 rounds
Then:
9 minute AMRAP
Max reps BB Push Press (95/65)
Every time the bar is put down perform 10x Heavy KBS 80/50
Record total reps
Rest 5 minutes
Then:
500m Row for time
OR 
500m Ski for time
OR
50 Calorie Sprint on Airdyne for time
Then:
Fall Down
 
Participants
[gp_workout1]
 
Workout 2
5-Minute Mobility
Then:
BB Complex, 6 reps each:
DL +
Bent-Over Row +
Muscle Clean +
Front Squat +
Push Press +
Back Squat 
3 sets (light, to warm-up)
Then:
5×3 BB Strict Press
Last 2 sets max effort
Then:
Front Squat Waves
7-5-3-7-5-3
Second wave should be 5-10% heavier than first
Rest plenty between sets
Then:
Cool Down
 
Results
Final FS Wave (7-5-3):
[gp_workout2]
 
Workout 3
Max Clean and Jerk in 20 minutes
Then:
15m Front Loaded Lunge (160#/100#) +
10x Bar Facing Burpees
6 rounds for time
Then:
Cool Down
 
Results
Max CJ:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
The battleropes are meant to be done ALL OUT. That means go as hard as you can for 20s. It should hurt.

The battleropes are meant to be done ALL OUT. That means go as hard as you can for 20s. It should hurt.


Shari demonstrating perfect squat mechanics.

Shari demonstrating perfect squat mechanics.


Working the Plantar Fascia.

Working the Plantar Fascia.


Improving shoulder position.

Improving shoulder position.


Rob getting prepped to max out on Clean and Jerk. On max effort days your mental state is equally if not more important than your physical state. You either have to convince yourself you can do more than you did before, or succumb to the fact that you aren't ready for more weight. Confidence is essential to progress.

Rob getting prepped to max out on Clean and Jerk. On max effort days your mental state is equally if not more important than your physical state. You either have to convince yourself you can do more than you did before or succumb to the fact that you aren’t ready for more weight. Confidence is essential to progress. One day a trend does not make however. Track your progress over time for a more accurate snapshot of your programs viability.