1.9.14 Training Sessions (2), IWT

Workout 1
2×5 Wall Squats 
2×10 Squats
3×10 KBS (40, 50, 60)
2×3 Broad Jump 
Then:
10-1 Explosive Step-up Hop Warm-up
10 on the left, 10 on the right
9 on the left, 9 on the right
8 on the left, 8 on the right, etc…continue to 1 each side
Then:
KB Complex:
10x Halos +
10x ATW +
10x (5 each) Figure 8’s
10x Goblet Squats
10x Snatches +
10x (5 each) Windmills +
1x TGU
Then:
IWT, Phase I
15x KB Hi-Pull @ 70/50 +
2:00 minutes of Burpee/Broad Jump +
2:00 rest
3 sets
Rest 5 minutes
Then:
Phase II
12x (6 each, alternating) KB Box Step-ups (Hold 2xKB in Rack Position) +
4x (10s Tuck Jump + 20s Quick Step-ups) +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase III
300s Dead Hang
Every time you drop down do 15x WhipSmash
Then:
Cool Down
 
Workout 2
OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
4×10 Glute Ham Raises
Then:
Cool Down
 
Notable Results
OHS 1RM:
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
I had a few athletes OHS today. Despite the fact that we haven't done these in a while I thought they all looked pretty good. Remember, all training is complimentary.

I had a few athletes OHS today. Despite the fact that we haven’t done these in a while I thought they all looked pretty good. Remember, all training is complimentary.

Create enough momentum on the KB that it points forward at the top.

Create enough momentum on the KB that it points forward at the top.

If any exercise we do is "old school" it's this one. I remember a day we'd do these 2-3x a week. It's not that the step-up is hard, it's the fucking weight baring down on you, suffocating you, pinning your diaphragm into an expired position. It's a battle...mostly in the mind.

If any exercise we do is “old school” it’s this one. I remember a day when we’d do these 2-3x a week. It’s not that the step-up is hard, it’s the fucking weight baring down on you, suffocating you, pinning your diaphragm into an expired position. It’s a battle…mostly in the mind.

Do not mindlessly do Tuck Jump. Aim to lift your knees as high up into your gut as possible. Today is was convenient to have the box in front of them because I told them they had to lift their feet above the level of the box height.

Do not mindlessly do Tuck Jump. Aim to lift your knees as high up into your gut as possible. Today is was convenient to have the box in front of them because I told them they had to lift their feet above the level of the box height on every rep.

 

WhipSmash makes for a good penalty between Dead Hang efforts. Anything that creates a large O2 demand will work. Having to jump back up to the bar breathing heavy is no fun. And if there was any debate this wasn't a dynamic movement Janell is proving otherwise.

WhipSmash makes for a good penalty between Dead Hang efforts. Anything that creates a large O2 demand will work. Having to jump back up to the bar breathing heavy is no fun. And if there was any debate this wasn’t a dynamic movement Janell is proving otherwise.

God forbid it ever happens but if you ever find yourself in a life or death situation that requires you to hang from something I pray you are prepared. Brian Crawford held his first set of Dead hang for 3:27. Impressive.

God forbid if you ever find yourself in a life or death situation that requires you to hang from something I pray you are prepared. Brian Crawford held his first set of Dead hang for 3:27, tops for the day.

The male standard for today's Hi-Pulls.

The male standard for today’s Hi-Pulls.

It must be Thursday at 5:15pm. This and the 6;15pm classes are the only groups I coach all day so I let them have it. No mercy. You get what you give. If you give it all you deserve the rewards that come with it. If you cut corners, look for the easy way, or shortchange yourself every chance you get, you fail in life because you missed you the whole point: to discover what you're made of.

It must be Thursday at 5:15pm. This and the 6;15pm classes are the only groups I coach all day so I let them have it. No mercy. You get what you give. If you give it all you deserve the rewards that come with it. If you cut corners, look for the easy way, or shortchange yourself every chance you get, you fail in life because you missed the whole point: to discover what you’re made of.