4.29.14 Training Sessions (2)

Workout 1
Throw Medicine Balls (various)
Then:
15m Lunge +
12x Squat +
10x Push-up +
8x Split Jumps (each leg) +
6x Burpee +
4x Tuck Jump
2 rounds to warm-up
Then:
P1 30m Sandbag Lunge (15m left shoulder, 15m right shoulder) @ 40-60#
P2 Row for calories
P3 Rest
Switch, 12 minute rotation
Record team calories 
Rest 5 minutes
Then:
P1 20x Sledgehammer hits on Tire (1:1, left/right)
P2 Ski for calories
P3 Rest
Switch, 12 minute rotation
Record team calories
Rest 5 minutes
Then:
P1 400m Run
P2 KBS @ 50/35# for the duration of run
P3 Rest
Switch, 12 minute rotation
Record team KBS
Then:
Fall Down
 
 
Workout 2
20x Shoulder Passes
2×5 Wall Squats
2×10 Squats
2x15m Prisoner Lunge
3×8 DB SOTS Press
Then:
Snatch-Grip BB Complex, 6 reps each:
Deadlift +
Hi-Pulls +
Muscle-Snatch +
BTN Push Press +
OHS 
3 sets
Then:
4×8 Seated BTN Press @ 4010 (Clean-grip)
Then:
Snatch-Grip DL
8-6-4-4-4
Then:
Cool Down
 
Coach’s Comments
YOU NEED MORE BARBELL WORK! Sign up for my Olympic Lifting Camps here. 
 
Photos
Punch.

Punch.

A closer look. The bottom of the KB should be pointed up at the top of the KBS.

A closer look. The bottom of the KB should be pointed up at the top of the KBS.

Lighter athletes have to figure out ways to lower the boom on the Ski Erg.

Lighter athletes have to figure out ways to lower the boom on the Ski Erg. Jen mid-air.

The elbows should be directly under the barbell. Retract the scapular, create tension, and press.

The elbows should be directly under the barbell. with the wrists straight. Scott’s elbows are in good position, but his wrists are not. This speaks to a lack of external rotation and much needed thoracic extension. While it is definitely improving, it needs more work.

Tucker has the tools to make great gains with the barbell. We just have to develop him.

Tucker has the tools to make great gains with the barbell. We just have to develop him.

Breaking in the new sandbags. Exhibit A.

Breaking in the new sandbags. Exhibit A.

Exhibit B.

Exhibit B.

Exhibit C.

Exhibit C.

Butch is one of the hardest working guys in the gym. But he too has a lot of work to do though. Notice the concavity (forward rounding) of his shoulders at set-up. He can lift this weight all day, BUT needs to work on improving his posture and mobility, both statically and dynamically. These imbalances are reflected in other movements more dramatically.

Butch is one of the hardest working guys in the gym. But he too has a lot of work to do if he’s going to take the next step. Notice the concavity (forward rounding) of his shoulders at set-up. He can lift this weight all day, BUT eventually it becomes a matter of HOW. He needs to work on improving his posture and mobility, both statically and dynamically. It needs to become a habit (maybe even an obsession). Stretching before training, after, before bed, in the morning, and throughout the day. The body is elastic. It will adapt to any and all demands you place upon it. Tell it you want to be more mobile and  follow through with action and it will be so.

Kathy on the sledge.

Kathy on the sledge.

 
Video