6.13.13 Training Sessions (2), IWT

Workout 1
5 minute easy row, ride, run, jump rope, etc.
Then:
2×5 Wall Squats
2×10 Squats
3x15m Lunge + 15m Bear Crawl
2×5 Tuck Jump
Then:
Phase I
12x DB Clean and Press (from hang) @ 2×40/25 +
12x Ball Slam @ 30/20 +
2:00 minute Burpee/Broad Jump +
2:00 minute rest
3 sets
Then:
Phase II
12x Back Squat @ 155/105 +
12x KBS @ 60/40 + 
4x (10s Tuck Jump @ >4  jumps + 20s Quick Step-up @ 24″/20″) +
2:00 minutes rest
3 sets
Then:
Phase III
100x BB Grip Roll-up in as few sets as possible
Every time the barbell is put down perform 10x Strict Push-ups + 10x Goblet Squat 
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
12x Bulgarian Bag Halos (each direction) +
15m Bear Crawl
3 sets
Then:
3×5 Strict, elbow-in push-ups
Then:
1-10 Dip Ladder (3-man rotation)
Then:
10x BB Upright Row +
10x Bent-Over Row +
10x Strict Press +
Max Reps Bench Press (add chains) 
Rest plenty between
4 sets
Then:
4×12 Pendlay Rows
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
The summer is here and I’m intent on not allowing us to fall into a rut. I plan to push everyone harder than they’ve ever been pushed, write programs that will challenge you every step of the way, and force you to demand more from yourself than you ever have. For the next three months I’m going to rotate my schedule so I can train every group at least once a week. I want to work with all of you. So, let’s dedicate this summer to getting better, every damn day.  
 
Photos
The Tuck Jump/Step-up Combo is only really effective if the athlete understands the pattern and how to push the pace. Try for at least 4x Tuck Jumps in each 10s block, chase it with  the fastest step-ups you can do for 20s. repeat four times.

The Tuck Jump/Step-up Combo is only really effective if the athlete understands the pattern and how to push the pace. Try for at least 4x Tuck Jumps in each 10s block, followed by the fastest step-ups you can do for 20s. Repeat four times.

Rob working through 40x ring dips.

Rob working through 40x ring dips.

The starting position for the DB Clean is only a little knee and hip flexion. Initiate the movement with the legs, shrug, and float the bells to the shoulders. Here I am walking Tara through the process.

The starting position for the DB Clean requires only a little knee and hip flexion. Initiate the movement with the legs, shrug the shoulders violently, and follow the bells up to the shoulders. Here I am walking Tara through the process.

One of our closets in the gym has become a foot locker. It's nice to see people making the investment in good equipment.

One of our closets in the gym has become a foot locker. It’s nice to see people making the investment in good equipment. All in all we have about 15 pair of weightlifting shoes being stored at the gym.

That's a long way for that medicine ball to travel.

That’s a long way for that medicine ball to travel.

Michael focused during Back Squats.

Michael focused during Back Squats.