4.10.14 Training Sessions (2)

Workout 1
Jog 800m
Then, 30m each:
Lunge + Quad Stretch
Tin-Man Walk
Forward Skip
Backward Skip
Toe Hops
Lateral Shuffle (stay as low as possible)
Carioca
Bear Crawl
Duck Walk
Then:
400m Run +
1:00 M.E. KB Clean and Press/Jerk @ 2×45/30# +
1:1 rest
3 sets
Rest 5 minutes
Then:
400m Run +
M.E. HSPUs or Strict Push-ups
1:1 rest
3 sets
Rest 5 minutes
Then:
100x DB Snatches, a.k.a. Ground-to-Overhead (1:1), not for time @ 40-50/25-30# DB
Then:
Cool Down
 
Workout 2
Dislocates, 10 regular + 5 reverse
2×5 Wall Squats
2×10 Squats
2x15m Lunge + Quad Stretch
3×6 DB OHS/SOTS Combo
Then:
Snatch-Grip BB Complex, 6 reps each:
DL +
Hang Muscle-Snatch (just above the knee), feet flat +
OHS +
Duck Walk (3 Forward, 3 Backward) +
BTN Push Press 
3 sets to warm-up
Then:
Work up to 5RM Snatch-Grip Deadlift
Then:
5×5 S.G. Deadlift 
Rest 3:00 minutes between sets
Then:
2x (1-4) Ring Pull-up Ladder
Cool Down
 
Coach’s Comments
N/A
 
Photos
One of the more important movements we do in the gym. That's why we start 99% of our workouts with it.

One of the more important movements we do in the gym. That’s why we start 99% of our workouts with it.


Lot of running in today's program. So a thorough locomotor warm-up is key to avoid any unnecessary pulls or strains.

Lot of running in today’s program. So a thorough locomotor warm-up is key to avoid any unnecessary pulls or strains.


Sometimes the clock is in your favor and other times it's not. There's nothing worse than emptying your tank and realizing you're only half way there.

Sometimes the clock is in your favor and other times it’s not. There’s nothing worse than emptying your tank and realizing you’re only half way there.


Create momentum and catch.

Create momentum and catch.


The OHS Squat/SOTS Press is one of my go-to warm-ups for OHS.

The OHS Squat/SOTS Press is one of my go-to warm-ups for OHS.

 

Video