4.16.14 Training Sessions (2)

Workout 1
2x400m Run (negative split), 1:1 rest
2x15m Lunge + Quad Stretch
3×10 Split Jumps
2×5 Burpees
2×5 Tuck Jumps
Then:
30x Explosive Step-up Hops @ 24/20″ +
20x Fat DB Snatches (10:10) @ 40/30# +
10x Burpee/Box Jumps @ 24/20″
5 rounds
Then:
200m Medicine Ball Ranger Run @ 40/25 +
15m Heavy Suitcase Lunge (left) +
15m Heavy Suitcase Lunge (right) +
3-6-9-12 Reverse Burpees
Then:
Cool Down
 
Workout 2
Dislocates, 10 regular + 5 reverse
2×12 Seated DB External Rotation
3×12 Bulgarian Bag Halos
3×5 Push-ups
Then:
T-Spine/Shoulder Mobility (i.e. Band Distractions, Thoracic Ext.)
Then:
3x Strict Press +
3x Push Press +
3x Push Jerk
3 sets light to warm-up
Then:
Work up to 5RM Push Press (2-3 sets)
Then:
5×5 Push Press
Then:
Front Squats 
6-6-3-3-1-1
Rest plenty between sets
Then:
3×12 DB Powell Raises (on Swiss Ball), time permitting
 
Coach’s Comments
N/A
 
Photos
Great hip extension.

Great hip extension.


I always come back to the concept of variation in tools. When you change or make some adjustments to a movement it provides a new and challenging stimulus. The Fat Grip DB Snatch was different enough to feel unnatural.

I always come back to the concept of variation in tools. When you change or make minor adjustments to a movement it offers a new and challenging stimulus. The Fat Grip DB Snatch made an old movement feel new again.


Suitcase Lunge. The KB should be heavy enough to feel like you're being pulled to one side. A great challenge to the frontal plane stabilizers.

Suitcase Lunge. The KB/DB should be heavy enough to feel like you’re being pulled to one side. A great challenge to the frontal plane stabilizers.


Zeb on his way to a new Front Squat PR.

Zeb on his way to a new Front Squat PR.


Misti reminded me of the Ranger Runs we did about  a year ago. Take a moderately-sized medicine ball and sprint 200m with it. This was the scene outside the gym.

Misti reminded me of the Ranger Runs we did about a year ago. Take a moderately-sized medicine ball and sprint 200m with it. This was the scene outside the gym.


It looked easier on the board than it actually was.

It looked easier on the board than it actually was.



Aim to contact the wall at approximately your height. The more vertical you finish the more effort the movement requires.

Aim to contact the wall at approximately your height. The more vertical you finish the more effort the movement requires.