10.2.13 Training Sessions (2)

Workout 1
Marching, Skipping, Bounding, etc.
Then:
10-minute of Tag Team Sprints
P1 Sprints 50 yards
P2 Rest
Alternate back and forth for 10-minutes
Then:
2×5 Wall Squats
2×5 Dislocates
2×10 Jump Squats
2×5 Tuck Jumps
Then:
Hang DB Snatches
20 reps each arm @ 30#
15 reps each arm @ 40#
2×10 reps each arm @ 50-65#
Then:
“Baldwin”
1000m Row OR 800m Ski OR 80 Calories on the Airdyne +
3 rounds of
21x Toes-to-bar +
21x Wall Ball +
21x HR Burpees
20 minute time cap
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Locomotor Warm-up
Then:
2×5 Dislocates
3×8 DB Arnold Presses
3×10 KBS (50#, 60#, 70#)
Then:
KB Triplet:
3x (Snatch + OHS + SOTS Press)
switch arms
2 sets, stay light
Then:
Floating Deadlifts (stop 2in. before the bar touches the ground)
8-6-4-4-6-8
Then:
OHS
3-3-3-3-3-3
Last 2 sets M.E.
Then:
Cool Down
 
Results
M.E. OHS Triples:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The Snatch + OHS + SOTS Press Combo is an equalizer. It's great for detecting mobility, but also great for improving it. Try to keep the shoulders square during the OHS portion. Drive the knees out and go for the bottom. Matt looking strong and stable.

The Snatch + OHS + SOTS Press Combo is an equalizer. It’s great for detecting mobility, but also great for improving it. Try to keep the shoulders square during the OHS portion. Drive the knees out and go for the bottom. Matt looking strong and stable.



The DB version of the single arm snatch is easier to teach than the KB variety. That said, you can also do more weight without completely destroying the hands. I punished our strong guys with 2x10 @ 65#.

The DB version of the single arm snatch is easier to teach than the KB variety. That said, you can also do more weight without completely destroying the hands. I punished our strong guys with 2×10 @ 65#. Their hands were fine, but their egos were crushed.