7.11.13 Training Session (1), IWT

Workout 1
5 minute easy row, ride, run, jump rope, etc.
2×5 Wall Squats
2×5 Dislocates
2×10 Squats 
Then, Jump Warm-up:
3x Vertical Jump +
3x Tuck Jump +
3x Pike Jump +
3x Knee Jump
3 sets, rest in between
Practice Hang Power Cleans (3-4 minutes)
Phase I
10x Hang Power Clean @ 95-115/65 (pause 1s in catch position to demo control) +
4x (20s Mountain Climber + 10s FLR) +
2:00 minutes rest
3 sets
Rest 5 minutes after 3rd set
Phase II
10x Headcutter @ 60/40 +
2:00 Airdyne/Ski/Row +
2:00 minute rest
3 sets
Rest 5 minutes after 3rd set
Phase III
Wall Sit for time +
3x Broad Jumps for Max Distance +
Max Reps Double Unders in 60s
3 sets, rest between
Cool Down
Coach’s Comments
I was bummed to miss this workout today. When I wrote it I was anxious to see how everyone would do with Hang Power Cleans. We’ve dabbled a bit in Strength Classes and of course during Comp Team workouts, but rarely do I program OLY lifts into general groups. The beauty of this movement is it’s relatively simple, and even if you don’t perform it perfectly the metabolic demand will still be there for ten reps. Judging by the response it seemed everyone enjoyed it and liked the change of pace a new exercise provided. I’m still convinced we need an OLY class and I’ll think hard about re-implementing it. Our athletes are so good I think we’re primed for it.
The third phase of the IWT also seemed interesting. I’ll have to talk to James about how that worked. My feeling is it was fun!
I’m out of town and don’t have my computuer. I’ll post a few photos from today’s workout on Friday’s post.