8.20.13 Training Session (3)

Workout 1
2×5 Wall Squats
4x15m Lunge + 15m Bear Crawl
3×3 Tuck Jump
Then:
8x Goblet Squat @ 90/60 + 
6x High Box Jumps @ 36″/30″ +
15m Bear Crawl @ 2×30-40# DBs
4 sets, rest plenty
Then:
6x60s Dead Hang
Between each sets perform 20x KBS @ 60/40
Then:
6x TGU (3 each) +
3x Medicine Ball Walkout or Walkout Plank (no MB)
Set 1 @ 40/25
Set 2 @ 50/30
Set 3 @ 60/35
Rest as needed between sets
Then:
Cool Down
 
Participants
[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 (b/c I’m feeling generous)
BB Complex, 6 reps each:
DL + 
Bent-Over Row +
Muscle Clean +
Strict Press +
Front Squat + 
Thruster
3 sets (45, 95, 115)
Then:
Work up to Heavy six on Push Press
Then:
6x Push Press @ 6RM + 
60s rest +
5x Push Press +
60s Rest +
4x Push Press
This is one set, do 2
Then:
2x OHS + 2x Snatch-Balance
4 sets (135, 185, 185, 205)
Then:
3-Position Snatch 
4-5 sets, final set should be ME
Then:
Cool Down
 
Results
3-Position Snatch:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
I said heavy and I meant it. Anything less than an 80# and I was all over you. Step up or step out. There are plenty of females who need your weight. Trace looking strong.

I said heavy and I meant it. Anything less than an 80# for males and I was all over you. Trace looking strong.

The DB Bear Crawl is still a crawl. Initiate with the arms and follow the Db with the feet. The crawl shold be just like walking. When the right arm is forward the left leg should also be forward. It's interesting to watch athletes struggle with such a simple neurological drill.

The Bear Crawl is both a conditioning movement and a test of neurological development. The pattern is identical to walking. When the right arm is forward the left leg should also be forward. It’s interesting to watch athletes struggle with such a simple neurological drill. Lelia looking good.


GP's version of the abdominal crunch. We have never done crunches in the gym. We do "real" core conditioning without trashing the spine and creating poor posture. The Medicine Ball Walkout is a challenging exercise and will be revisited again soon. Erin getting parallel.

GP’s version of the abdominal crunch. We have never done crunches in the gym. We do “real” core conditioning without trashing the spine and creating poor posture. The Medicine Ball Walkout is a challenging exercise and will be revisited again soon. Erin getting parallel.


Acceleration Back Squat. We put the icing on the cake this afternoon with 4x20s.

Acceleration Back Squat. We put the icing on the cake this afternoon with 4x20s.