7.11.14 Training Sessions (3)

Workout 1
2×5 Tempo Squats
2×5 Jump Squats
2x15m Lunge + Broad Jump
3×10 Goblet Squat @ 40, 50, 60
Then:
10-1 Explosive Step-up Ladder
10 with the left, 10 with the right
9 with the left, 9 with the right
8 with the left, 8 with the right, etc..
Then:
P1 3x (5x Ball Slam @ 40/25 + 5x Burpee)
P2 KB Rack Hold for the duration of Slams and Jumps
Switch, 3 rounds
Then:
Complete as many rounds as possible in 20 minutes of:
15m Heavy DB Lunge +
15x Toes-to-Bar +
15m Heavy DB Lunge +
15x HSPUs or Strict Push-ups +
15m Heavy DB Lunge  +
15x KB Headcutters
Then:
Fall Down
 
Workout 2
T-Spine Mobility + Dip Prep
2×5 Shoulder Passes
2×6 TWYs
Then:
2x (1-5) DB Strict Press Ladder, hold DBs overhead while other players press (3 players)
2x (1-5) Push-up Ladder, hold top of push-up while other players go (3 players)
Then:
7 minutes to establish all loads for the 30 EMOM 
Then:
30 minutes of the following:
At the top of the first minute do 6x Dips
At the top of the second minute perform 6x Heavy Deadlifts
At the top of the third minute perform 6x Heavy DB Thrusters
Then:
Cool Down
 
Workout 3 (Crush Games Prep)
T-Spine mobility
Then:
20s Arch Rock + 20s Rest – 6 rounds
Then:
Snatch-Warm-up (abbreviated)
Muscle Snatch
OHS
Drop Snatch
SOTS Press
Duck Walk
Tall Snatch
Then:
Work up to 80% of Monday’s Max Snatch
Then:
4×1 Paused (2s above the knee) Clean and Jerk
Then (later):
3x BTN Push Press, AHAP +
5x Pendlay Rows, AHAP
Then (later):
750m Row +
20x HPSU (kipping allowed) +
50x Double Unders
3 rounds for time
 
Results
Snatch, CJ, BTN Press:
Coach Chris – 225#, 275#, 185#
 
Coach’s Comments
Here is a short rant from my FB page I did today:
 
Inspiration is fickle and difficult to sustain. When the current hit wears off it’s on to the next and the next and the next. This is the mentality of the average gym and gym goer; proclamation of the latest and greatest without anything ‘real’ to hang their hat on.

The example we set doesn’t have the same fleeting effect. There are no free lunches here…ever.

To us hard work is the bridge between desire and a worthy outcome.

I won’t pretend it’s easy. Because it isn’t. We work hard because it’s written in our DNA to pursue these venture of self sacrifice for self improvement. The ones who have given themselves fully to the process will attest. The others, well, they are some place else, pretending.”

 
Photos
Here's what's going through player two's head, "Player one…hurry the f%$k up. I can't breathe and my back is locking up more every second."

Here’s what is going through player two’s head, “Player one…hurry the f%$k up. I can’t breathe and my back is locking up with every passing second. I’m so much faster than you.” The reality is you’re both slow and there’s nothing that will make the KB rack hold any easier.

Erin pushing the pace.

Erin pushing the pace. Kara suffering in the background.

The goal, despite the load of the kettle bells, is to stay upright, practice breathe control, and keep you mind quiet. The static nature of this non-movement forces mental conversations that tend to go south fast. I love it.

The goal, despite the load of the kettle bells, is to stay upright, practice breathe control, and keep your mind quiet. The static nature of this non-movement forces mental conversations that tend to go south fast. I love it.

Lelia finding her happy place.

Lelia finding her happy place.

Brian finishing up his Headcutter.

Brian at the top of his Headcutter.

A few of the girls asked for Plate Overhead Lunges. Sure, but you have to use a 45#.

A few of the girls asked for Plate Overhead Lunges. Sure, but you have to use a 45#.

Find your target and make contact.

Find your target and make contact.

A bit over zealous for this workout, but he saw it through and used the 90# stone the entire time.

A bit over zealous for this workout, but he saw it through and used the 90# stone the entire time.

The proper range.

The proper range.