4.14.14 Training Sessions (2)

Workout 1
Dislocates, 10 regular + 5 reverse
2×5 Wall Squats
2×10 Squats
2x15m Lunge + Reverse Bear Crawl
3x(12x Bulgarian Bag Halos + 20x Mountain Climbers)
3×5 Tuck Jump
Then:
2x (5x Push Press + 6x Front-Loaded Walking Lunges)
Rest while other players go
4 sets to find your best weight
Then:
7x KB Snatches + 
14x Box Jumps
21x Wall Ball
4 rounds, not for time
Then, immediately into:
Toes-to-Bar + Push-ups, both strict
15-12-9-6-3
Then:
Cool Down
 
Workout 2
Dislocates, 1o regular, 5 reverse
3×10 KBS @ 40, 50, 60
Then:
KB Snatch + KB OHS 
5 reps each + switch = 1 set, do 3 sets
Increase weight each set if possible
Then:
Work up on Snatch-Grip Deadlift 
6-4-3-3
Then:
5×2 Snatch-Grip Deadlift
On second rep pause 2s at mid-shin (bar just off the floor)
Then:
10x Clean-Grip Deadlift +
6x Towel Pull-ups +
12x (6 each) Plate Pinch Box Step-ups 
15 minute AMRAP
Then:
Cool Down
 
Coach’s Comments
I use to write more. I enjoyed the quiet opportunities to pour my mind onto these pages, often without reservation. 
 
Nowadays my time is more limited and thoughts are left to fester and ferment. Some fade, others stick around, but lately few are ever recorded. I yearn for more reflection. In fact, I think that’s what I get most out of writing; a chance to reframe an idea and make it more concrete with written (typed) words. 
 
This is my prevailing medium. The empty page. 
 
This website has always been an art project for me. I meticulously add and subtract in an effort to find that perfect balance between usable knowledge, visual pleasure, and inspiration. Striking that balance is more difficult than you might imagine. But what you see is a product of great effort, much of which is given without a fee. And this is the biggest difference between me now and me three years ago. 
 
Why do I give so much shit away? Honestly, I have no idea. I think I do it more for myself than anyone else. Much like writing, it forces me to dive in and learn something at a level I can present it. This website is a catalyst for personal knowledge, whether it’s an article that must be researched, a video that requires multiple takes, or a presentation that takes months to organize. All of these things keep me fresh and excited. It’s how I stay motivated. 
 
Photos
I love training grip and probably overemphasize it at times. Nonetheless, it's extremely important and should constitute a large percentage of your training.

I love training grip and probably overemphasize it at times. Nonetheless, it’s extremely important and should constitute a large percentage of your training. Towel Pull-ups shown here.



Not bad.

Not bad.



It was interesting to watch people go from Push Press to Front Rack and back again. Too often people try to hold the bar with their arms. In both movements today the arms should only be doing a small fraction of the work. The majority of the load is through the body as the bar rest and is driven off the torso. Sarena with a strong front rack position.

It was interesting to watch people go from Push Press to Front-loaded Lunges and back again. Too often people try to hold the bar with their arms. Sometimes it’s immobility that inhibits them. Other times it’s a lack of understanding about where to place the barbell during different movements. In both of today’s movements the arms should only be doing a small fraction of the work. The majority of the load SHOULD be through the body as the bar rests and is driven off the torso using the legs primarily. Sarena with a strong front rack position. As a result she was able to do a decent amount of weight.

 

Video