8.29.13 Training Sessions (2)

Workout 1
20x Balancing Leg Swings
2×5 Wall Squats
3×8 KB Good Morning/Squat Combo
Then:
5x Vertical Jump +
3x Tuck Jump +
2x Pike Jump 
3 sets
Then:
I.W.T.
Phase I
15x Jump Ball Slams @ 30/20 +
2:00 minute Row/Ski Erg/Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase II
12x Sumo Deadlifts @ 225/155 +
2:00 minute Row/Ski/Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase III
12x DB Bent-Over Row +
60m Heavy Farmer’s Carry @ 2×80-90#
3-4 sets
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2 – Garage Session from last night. 
Run, skip, and shuffle a bit
Then:
Work up on Power Clean inside squat rack, set pin at mid thigh (approx. 65% of your best Clean)
Then:
5×5 @ 205#
Add 10# 
Do 1×3
Then:
20x Pull-ups 
Every 3 minutes
5 sets (100 total pull-ups)
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
I finally bolted my squat rack to the floor in my garage. Last night was my first session using it. So I designed a badass 4-week Power Clean Progression I’ll be working through for the next few weeks, hopefully adding a few pounds to my clean. I set the pins on the rack to mid-thigh to really dial in the second pull. It’s nice to be able to throw a quick workout together at home and add some much needed volume to my training schedule. On a good day I’ll hit four workouts, but most days it’s only two. Having the garage gym will help. I’ll post some pics soon. 
 
Photos
The Jump Ball Slam is a Ball Slam on steroids. I chose it because it really drives O2 demand, perfect for an IWT.

The Jump Ball Slam is a Ball Slam on steroids. I chose it because it really drives O2 demand, perfect for an IWT.



KB Good Morning...

KB Good Morning…



...Back Squat combo.

…Back Squat combo.



Friday is known as the hardest day in the gym. But Thursday is the real test of one's mettle. Amber earned the right to lay down this morning. So I exploited her pain by taking a picture.

Friday is known as the hardest day in the gym. But Thursday is the real test of one’s mettle. I set the goals high for this week’s IWT and everyone pushed hard to reach them. Amber earned the right to lay down this morning. So I exploited her pain by taking a picture.