10.29.13 Training Sessions (2)

Workout 1
Heavy Medicine Ball Warm-up (5 minutes)
Then:
2×5 Dislocates
3×8 Bottoms-up Press (increase weight each set)
3x KBS/Goblet Squat Combo (30, 40, 50)
Then:
2x (8-1) KB Snatch Ladder
8 reps each arm
7 reps each arm
6 reps each arm, etc…all the way to 1 each arm
One set at 50/30, one set at 60/35
Then:
50x “Perfect” Squats
60s Dead Hang
50x Ball Slam @ 40/25
60s Dead hang
50x KBS @ 55/40
60s Dead Hang 
50x Box Jump @ 30/24″
60s Dead hang
50x Goblet Squat @ 55/40
60s Dead Hang
50x Squats
not for time
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Warm-up drills (5 minutes)
Then:
BB Complex, 4 reps each (snatch-grip)
Shrug
Muscle Snatch (above knees)
BTN Push Press
OHS
Duck Walk (2 for, 2 back)
3 sets to warm-up (light–>moderate)
Then:
Work up on OHS
6-5-5
Then:
5x OHS +
10x Toes-to-Bar
15m Front-Loaded BB Walking Lunges
4 rounds, 1:1 Rest
Then:
Cool Down with Core work Swiss Ball 
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The elbows determine trunk position. Elbows up, trunk up. Elbows down, trunk down. It's easy to discern which one is more advantageous during the front loaded walking lunge.

The elbows determine trunk position. Elbows up, trunk up. Elbows down, trunk down. It’s easy to discern which one is more advantageous during the front loaded walking lunge. Erin with impeccable form.


Twister on the Swiss Ball. The goal is to rotate the hips NOT the legs. This movement presents a huge core demand.

Twister on the Swiss Ball. The goal is to rotate the hips NOT just the legs. This movement presents a huge core demand.


Stir the pot, but don't allow the body to move...at all.

Stir the pot, but don’t allow the body to move…at all.