7.10.13 Training Sessions (2)

Workout 1
800m Jog to warm-up
Then:
2×5 Wall Squats
2×5 Shoulder Dislocates
3×10 Goblet Squat/KBS Combo (30, 40, 50)
2×5 Burpee
Then:
15x Pull-ups +
30x Wall Balls +
12x Pull-ups +
20x Wall Ball +
9x Pull-ups +
10x Wall Ball +
800m Run +
15x Toes-to-Bar +
30x Burpees +
12x Toes-to-Bar +
20x Burpees +
9x Toes-to-Bar +
10x Burpees
800m Run +
15x Push Press +
30x KBS +
12x Push Press +
20x KBS +
9x Push Press +
10x KBS +
800m Run
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
3×5 Wall Squats
2×10 Squats
2×10 Jump Squats
3×10 KBS (40, 50, 60)
3×5 Tuck Jumps
Then:
BB Complex
Clean DL +
Squat Clean or Front Squat +
Push Press +
Back Squat +
Pull-up
6 reps each at 45#
6 reps each @ 65#
4 reps each @ 95#
Then: 
Work up to 3RM Deadlift (4-5 sets)
Then:
Deadlift 
3-3-3-2-2-1-1
Go for a new PR!
Rest 4-5 minutes between sets
Then:
20x Ring Pull-ups, perfect technique (kipping allowed if necessary)
Then:
Cool Down
 
Results
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
For the Strength/Power classes I like to warm-up with explosive, CNS-stimulating activities. Doing mobility work is great, but when it comes time to life you have to be ready, on all levels.

For the Strength/Power classes I like to warm-up with explosive, CNS-stimulating activities. Doing mobility work is great, but when it comes time to lift you have to be ready, on all levels. Tammi doing Back Toss.

A proper finish position.

A proper finish position.

My new rule for ALL deadlifts is if you couldn't clean it from that position then it's wrong. If the weight forces you into a bad position the lift is no good. The deadlift needs to transfer into the clean, at least for these athletes. Push into the ground and lead with the chest. This ensures a good biomechanical position, possibly one you could clean from.

I made Joe use a pronated grip today for all of his lifts. The real intent of the deadlift is transferability to the clean. You can’t clean with a variable grip, so nor should you deadlift with one.