5.8.14 Training Sessions (2)

Workout 1
2×5 Wall Squat
2×10 Squats
2x20s Jump Squats
2x30s Burpee
2x15m Lunge + SL Balance + SL Deadlift @ BW
2×5 Tuck Jumps
Then:
“Ball Slam Roulette,” M@30-40#, F@20-25#
Coach calls out reps at random every minute on the minute for 10 minutes
For example…
1st Minute – 10 Ball Slams
2nd Minute – 14 Ball Slams
3rd Minute – 5 Ball Slams, etc…
Remaining time in the minute after all reps have been completed is rest
Then:
3x Stubby Axle Deadlift + 3 Steps for 15m
4 sets, find your max weight.
Then:
15m KB/DB Bear Crawl
4 sets
Then:
Cool Down
 
Workout 2
Shoulder Passes, 20 reps
2×5 Wall Squats
2×10 Band Retractions
2x15m Lunge + 15m Quad Stretch
Then:
T-Spine / Mobility Work, 5 minutes
Then:
Snatch-Grip BB Complex, 6 reps each:
Deadlifts +
Power Shrug (feet flat)+
Muscle-Snatch (from knees) +
BTN Press + 
OHS +
HSPU OR Strict Push-up
3 sets to warm-up
Then:
Work up on OHS
6-4-4
Then:
4×4 OHS with 2 sec pause in bottom position.
Then:
5×5 Snatch-Grip Deadlift
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Some good ole' mobility work to start the session. Lunge + Quad stretch combo.

Some good ole’ mobility work to start the session. Lunge + Quad stretch combo.

The T-spine plays a critical role in one's ability to set the bar in the overhead position. Here is one variety of T-spine mobe we use.

The T-spine plays a critical role in one’s ability to set the bar in the overhead position. Here is one variety of T-spine mobe we use.

15m of 3x Axle Deadlift + 3x Steps. Griptastic.

15m of 3x Axle Deadlift + 3x Steps. Griptastic.

Getting comfortable in the bottom is critical with Overhead Squats. One strategy for building comfort and control is to institute pauses. A two second pause at the bottom really solidifies a stable position, which carries over well to full snatches (at some point)

Getting comfortable in the bottom is critical with Overhead Squats. One strategy for building comfort and control is to institute pauses. A two second pause at the bottom really solidifies a stable position, which carries over well to full Snatches (at some point).

Working the hook.

Working the hook.

Jen wielding 2x70# for KB Bear Crawls.

Jen wielding 2×70# for KB Bear Crawls. Just goes to show that all training is complimentary because this is a PR despite not doing them for over a year.