8.7.13 Training Sessions (2)

Workout 1
A few Shoulder Dislocates
Then:
Warm-up with KB Windmills
1×10 @ 10-15#
2×10 @ 25-30#
2×5 @ >30#
Then: 
Clean-Deadlift Strength Ladder (that means the chest can NOT drop during any reps)
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
Between each set perform a 100m Ski + 7x Ring Push-ups OR Strict Push-ups
Record PRs.
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
3×5 Wall Squats
2×10 Shoulder Dislocates
2x15m Forward Lunge + 15m Reverse Lunge
3×10 Split Jumps
Then:
Mobility – Psoas/Quads
Then
4x15m Front Loaded Walking Lunge
Increase load each set. Final set should be ME.
Then:
Work up on Bench Press
10-8-5-5
Then:
5×5 Bench Press 
Then:
Cool Down
 
Results
Lunge, 5×5 Bench Press:
[gp_workout2]
 
Workout 3
Work up to Max Snatch for the day
Then:
Work up to Max Clean and Jerk for the day
 
Results
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Claudia is a hard worker. I expect her to make a lot of progress...fast.

Claudia is a hard worker. I expect her to make a lot of progress…fast.



Krista with yet another PR.

Krista with yet another PR.