4.24.14 Training Sessions (2)

Workout 1
20x Balancing Leg Swings
20x Shoulder Passes 
20x Scorpion Kicks
20x Mountain Climbers (pause 2s in each position)
20x Tin Man Walks
Then:
Clean-Grip BB Complex, 6 reps each:
Deadlift +
Bent-Over Row +
Front Squat +
Strict/Push Press +
Back Squat +
Strict Pull-up
2 sets to warm-up, go up slightly but not too much.
Then:
Phase I
12x Hang Power Clean @ 115/65# +
4x (20s Mountain Climber + 10s FLR) +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase II
12x Back Squat +
2:00 minute Row/Ski/Airdyne +
2:00 minutes rest
3 sets
Rest 5 minutes
Then:
Phase III
For QUALITY
3-6-9-12-15
Ring Push-ups + Toes-to-Bar 
Then:
Cool Down
 
Workout 2
Shoulder Passes (10-5-5)
Then:
2×5 Wall Squats
2×10 Squats
2x15m Lunge + 15m Reverse Bear Crawl
3×10 DB Strict Press
Then:
Couch Stretch, 5-8 minutes
Then:
8x BB Push Press (right into ) 4x Front-Loaded Walking Lunges
4 sets to find your max
Then:
Single-Arm Gauntlet
15m Farmer’s Walk, right arm +
15m Farmer’s Walk, left arm +
15m Farmer’s Walk, right arm +
15m Farmer’s Carry, left arm +
15x KB Push Press, right arm +
15x KB Push Press, left arm
15x Heavy KBS, left arm
15x Heavy KBS, right arm
4 rounds
Then:
Cool Down 
 
Coach’s Comment
N/A
 
Photos
Wlises working through yesterday's strength ladder.

Wlises working through yesterday’s strength ladder.

Transition from heavy Push Press to Front-Loaded Lunge without putting the Axle down.

Transition from heavy Push Press to Front-Loaded Lunge without putting the Axle down.

It's all or nothing. There is no in between when you're trying to create momentum on the barbell.

It’s all or nothing. There is no in between when you’re trying to create momentum on the barbell.

Wlises' new profile pic.

Wlises’ new profile pic.

Not for time but FOR QUALITY.

Not for time but FOR QUALITY.

If the floor is too easy, there's always the rings.

If the floor is too easy, there’s always the rings.

This is what Thursday is all about: Doing what every biological system and cell in your body is telling you not do. We get better when we ignore the unrelenting desire for comfort and ease.

This is what Thursday is all about: Doing what every biological system and cell in your body is telling you not do. We get better when we ignore the unrelenting desire for comfort and ease.

I love this pic. It's genuine. It's intense, yet calm. And it speaks to the nature of how powerful our thoughts are. If we can somehow quiet those thoughts, focus on breathing, and know that it is only temporary then we can give a little more.

I love this pic. It’s genuine and unrehearsed. It’s intense, yet somehow calming. And it speaks to the nature of how powerful our thoughts are. If we can somehow quiet those thoughts, focus on breathing, and know that the pain is only temporary then we can come out the other side unbroken. These moments are what make training so special. Thanks to everyone who pours themselves out here on a daily basis. You are my heroes.