7.7.14 Training Sessions (3)

Workout 1
T-Spine Mobility
Then:
2×5 Shoulder Passes
2×6 Band Tears
2×5 Tempo Squats
2x15m Lunge + 15m Bear Crawl
2×5 Push-ups
Then:
DB Complex
Biceps Curls +
Upright Row, strict +
Bent-Over Row +
Thrusters +
Lunge (3 each) +
Push-up
3 consecutive rounds = 1 set
6 reps each @ 2×15#
6 reps each @ 2×20#
4 reps each @ 2×25-30#
Then:
5x KB Headcutter @ 50/40# + 1-10 Ladder of HSPU or Strict Push-ups
Looks like…
5x Headcutter + 1x HSPU
5x Headcutter + 2x HSPU, etc.
Then:
3xM.E. Strict Toes-to-Bar
Then:
5-minute foam rolling to cool down
 
 
Workout 2
20x Balancing Leg Swings (4 ways)
2×5 Tempo Squats
2x15m Lunge + Bowler Squat + SLDL
3×6 TWYs
2×5 Tuck Jumps
Then:
Mobility – T Spine, Hips, Shoulder ER
Then:
15 minutes to establish a 1RM Front Squat
Then:
3x EarthQuake Back Squats (attach 2xKB to each end of the BB via Jump Stretch Bands) @ 5010 tempo +
5x High Box Jumps @ 36″
4 sets
Then:
3×1:00 minute Box Back Static Holds, see photos
Then:
Cool Down
 
Results
Front Squat PRs:
Scott K. – 215#
Kian O. – 275#
AJ W. – 235#
Jennifer B. – 125#
Joe G. – 185#
Summer H. – 125#
Michael B. – 216.5#
Robyn S. – 155#
 
Workout 3 (Crush Games Prep)
T-Spine mobility
Then:
8x “TWYs” 
10x Ring Taps
20s Chin and Toes against wall + 5m Handstand Walk (try to maintain position)
3 rounds to warm-up
Then:
Snatch-Warm-up @ 45#
4x Muscle Snatch
4x OHS
4x Drop Snatch
4x SOTS Press
4x Duck Walk
4x Tall Snatch
Then:
15 mins to establish Max for Day Snatch
Then:
15 mins to establish Max for Day Close-Grip Bench Press
Then:
4xME Wall Ball @ 20# + TTB
Two consecutive no-reps constitutes failure
Rest 120s between
 
Results
Max Snatch for Day, Max CG Bench for Day:
Coach Chris – 215# (took it easy), 295#
 
Coach’s Comments
N/A
 
Photos
During the lunge portion of  the warm-up focus on getting a good stretch. Don't just mindlessly move across the floor. Understand the intention behind the movement and then execute.

During the lunge portion of the warm-up focus on getting a good stretch. Don’t just mindlessly move across the floor. Understand the intention behind the movement and then execute.

Jordan and Stephen working through the DB Complex.

Jordan and Stephen working through the DB Complex.

The frog position set you up nicely for the kip during handstand push-ups. You might be able to get away with less hip flexion if you're really strong, but as fatigue sets in this position is better for generating lots of power into the handstand.

The frog position is the ideal position for the kip during handstand push-ups. You might be able to get away with less hip flexion if you’re really strong, but as fatigue sets in this position is better for generating lots of power into the handstand.

Quadzilla.

Quadzilla.

I've integrated some form of gymnastic into every workout since I've been back from Outlaw. Reinforcing these positions and trying to use them in more complex movements like Pull-ups, Muscle-ups, Handstand Push-ups and Toes-to-Bar is the eventual goal. Basically, a loss of total body stiffness decreases power and is less efficient. The Box back Holds trains the posterior chain. Notice the quads and glutes are contracted. The ribs are depressed. The toes are pointed. And the arms are as close to the head as possible.

I’ve integrated some form of gymnastic or static shaping into every workout since I’ve been back from Outlaw. Reinforcing these positions and trying to use them in more complex movements like Pull-ups, Muscle-ups, HSPUs, and Toes-to-Bar is the eventual goal. Basically, a loss of total body stiffness decreases power and efficiency. The Box Back Holds trains the posterior chain. Notice the quads and glutes are contracted. The ribs are depressed. The toes are pointed. And the arms are as close to the head as possible. There is a general bowing to the entire body.

Another view.

Another view.

Playing with some new T-Spine mobilizations. Exhibit A.

Playing with some new T-Spine mobilizations. Exhibit A.

Exhibit B. This was a cool one. Add in shoulder flexion with external rotation.

Exhibit B. This was a cool one. Add in shoulder flexion with external rotation.

We chased the Max Front Squat with four sets of Earthquake Back Squats to finish off the nervous system. If the kettle bells hit the floor it's even better, as this create greater perturbation and instability.

We chased the Max Front Squat with four sets of Earthquake Back Squats to finish off the nervous system. If the kettle bells hit the floor it’s even better, as this creates greater perturbation and instability. Shari looking strong in the bottom.

Another view of the kettle bells making contact with the floor.

Another view of the kettle bells making contact with the floor.

10 sec down and EXPLODE!

10 sec down and EXPLODE!