8.13.13 Training Sessions (3)

Workout 1
3×5 Wall Squats
2×10 Squats
3x15m Lunge + 15m Bear Crawl
Then:
KBS Progression:
20 reps @ 50#
15 reps @ 60#
2×10 reps @ 70-80
Then:
8x Heavy DB Lunges @ 45-50/30-35 (in place, alternating legs)
Chase each set with 20x Split Jumps
Five sets
Then:
9x Deadlift +
9x Pull-up OR Jump Pull-up (use Games standard for box height) +
9x Wall Ball
10 rounds, casual pace
Then:
Cool Down
 
Participation
[gp_workout1]
 
 
Workout 2
2×5 Wall Squats
2×10 Squats
2×10 Jump Squats
3×10 Goblet Squat (30, 40, 50)
Then:
Mobility – Hips, T-Spine
Then:
Work up to 3RM Front Squat
6-6-3-3
Then:
Front Squat Clusters
1-1-1-1-1
3 sets
Then:
4x20s Acceleration Back Squat with chains
Rest as needed between sets
Then:
Cool Down
 
Results
Front Squat Clusters:
[gp_workout2]
 
Workout 3
Work up on Strict Press
6-5-3-3
Then:
5×3 Strict Press
Then:
Bent-Over Row / Pull-ups
10/10
8/8
6/6
4/4
Rest a lot, 2 sets
Then:
“300 FY”
Then:
C0ol Down
 
Results
Strict Press, 300 FY:
[gp_workout3]
 
Notable Accomplishments
[gp_workout4]
 
 
Coach’s Comments
We added Jamie Balwin’s testimonial to the Transform page. Scroll to the bottom of the page to view. 
 
Photos
Jen locking out overhead.

Jen locking out overhead.

The comp team is in the middle of a squatting cycle. we squat 4x/week. The hope is it will transfer to all of our other lifts.

The comp team is in the middle of a deadly squatting cycle. We squat 4x/week. The hope is it will transfer to all of our other lifts, but particularly the OLY lifts.

Single-Arm Overhead Barbell Carry.

Single-Arm Overhead Barbell Carry.