6.28.14 Training Session (1)

Workout 
KB Complex:
10x Halos
10x ATW 
10x Figure 8’s
10x G0blet Squat 
10x Snatch (L/R) 
10x Windmill 
2x TGU
Then:
15x KBS +
8x Headcutter +
6x TGU (3/3) +
30s UB Mountain Climber 
4 sets each @ 30, 40, 50 ,60
Then:
15x Ball Slam + 2x Medicine Ball Walkouts (start at toes and walk out as far as possible and back again)
4 sets (60 total Slams)
Rest as needed between sets
Then:
2x (1-4) “Strict” Toes-to-Bar Ladder
Strive to point toes and lock legs, if possible.
Then:
Cool Down
 
Coach’s Comments
Day two of the Outlaw Camp was great. We spent the morning learning the intricacies of the Clean and Jerk, did some 3-position work, maxed out, and then finished the day with Back Squat and Handstand work. I’ve picked up several ideas and concepts to bring back home. What I can confidently say is we do a lot of things very very well in our gym, but we can always get better.
 
The holes I tend to fill with information from theses type of workshops usually adds a great deal of value to what we’re already doing. They don’t reshape the training completely, but tend to add key elements that make the pieces fit together better. It’s like adding high performance elements to an already well built sports car; a new muffler, wide-track tires, or a spoiler can make a great car better.  
 
Next week you’ll see some small changes in the programs that I hope will transfer to better lifts, improved strength, and a decrease in injuries. Can’t wait.
 
Photos
My hands are a mess right now and my brain is spinning with ideas and technical jargon. So I took it easy and worked up to a semi-challenging single in the Snatch and Clean and Jerk. At 100% I would have out lifted everyone there.

My hands are a mess right now and my brain is spinning with ideas and technical jargon. So I took it easy and worked up to a semi-challenging single in the Snatch and Clean and Jerk, trying to integrate some of the things we were taught earlier in the day. I took advantage of the opportunity to watch a wide range of lifters I don’t usually get to see.  So many guys are fixated on weight. They jump at the opportunity to throw a bunch of weight on the bar and end up reckless and unaccomplished because they revert back to their same dumbs habits because the weight on the bar is too damn heavy. Ego is a mother. And when stress and fatigue set in, and it will at some point, you sink to the level of your training. So train right and build on a foundation of technical perfection. Because when it comes time to fall back on your old habits, make those habits strong.