8.15.13 Training Sessions, IWT (2)

Workout 1
20x Balancing Leg Swings (4-planes)
3×5 Wall Squats
Then:
15x Squats +
10x Jump Squats +
5x Tuck Jumps +
3x Pike Jumps 
2 sets
Then:
Mobility – Box Stretch (2x60s each side)
Then:
Phase I
18x Ball Slam @ 40/30 +
2:00 minute Row/Ski/Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes after 3rd set
Then:
Phase II
10x Front Squat @ 155/75 +
2:00 minutes of Burpee/Broad Jump (6″ jump) +
2:00 minutes rest
3 sets
Rest 5 minutes after 3rd set
Then:
Phase III
30x Jump Squat +
60m Farmer’s Carry
4 sets
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
2×10 Shoulder Dislocates
3×5 Push-ups
2x15m Bear Crawl + 15m Reverse Bear Crawl
Then:
Practice HSPUs (5-8 minutes)
Then:
BB Mini-Complex
8-10x BB Curls +
8-10x BB Bent-Over Row +
8-10x BB Strict Press
4 sets
Then:
Mobility – Shoulders
Then:
Work up on OHS @ 3010 tempo
6-6-5-4
Then:
OHS
4-4-4-4
Then:
Cool Down with Rope Climbs
 
Results
4×4 OHS (next week’s load):
[gp_workout2]
 
Coach’s Comments
N/A 
 
Photos
Tim is getting stronger by the day. The new cue I'm using for OHS is to drive the elbows forward. This creates and external rotation toque on the bar and locks the shoulder into a stable position.

Tim is getting stronger by the day. The new cue I’m using for OHS is to drive the elbows forward. This creates an external rotation torque on the bar and locks the shoulder into a stable position.

Your goal during the 2-minute interval of burpee/broad jumps is imply to keep moving. Don't stop, keep moving.

Your goal during the 2-minute interval of burpee/broad jumps is simply to keep moving. Don’t stop, keep moving. The first minute isn’t so bad. The second one is.