7.14.14 Training Sessions (3)

Workout 1
20x Balancing Leg Swings (4 ways)
2×5 Tempo Squats
2×5 Jumps Squats
2x15m Lunge + 15m Bear Crawl
T-Spine Mobility
2×5 Shoulder Passes
2×5 OHS @ dowel
3x(3x OHS + 3x Steps for 15m)
Then:
2x15m Pike-to-Hollow Inchworms, for form
Then:
6×2 Weighted Strict Pull-ups, Heavy
Rest 90s between sets
Then:
40s ME Row, Ski or Airdyne 
20s Rest
40s ME KBS @ 50/40
20s Rest
40s ME Split Jumps
90s rest
4 rounds
Then:
Cool Down 
 
Workout 2
20x Balancing Leg Swings (4 ways)
2×5 Tempo Squats
2×5 Jumps Squats
2x15m Lunge + 15m Bear Crawl
T-Spine Mobility
2×5 Shoulder Passes
2×5 OHS @ dowel
3x(3x OHS + 3x Steps for 15m)
Then:
15 mins to Establish Max for the Day OHS 
Then:
5×3 Back Squats
Then:
Cool Down
 
Results
OHS Maxes:
Rob E. – 225# PR (finally!)
Butch – sub FS 175#
Diane M. – 115#
Wayne M. – 135#
AJ W. – 155#
Brian C. – 175#
Inna M. – 105# PR
Kelly W. – 115# PR
Kate W. – 115#
Aubrey H. – 150# PR
Susan K. – 130# PR
Michael B. – 175#
 
Workout 3 (Crush Games Prep)
15 Minutes to Establish 1RM Snatch + Snatch Balance
Then:
15 minutes to Establish heaviest Clean + 3x Front Squats + Jerk
Then:
2 minute AMRAP of
400m Row + Max rep Barbell Thrusters 45#/35#
1 minute rest between rounds
4 rounds to establish your highest average reps per round.
Then:
Cool Down
 
Results
Snatch/Snatch Balance, Cleans, Row/Thruster:
225#, 275#, (16, 16, 15, 17 reps)
 
Coach’s Comments
N/A
 
Photos
The gymnastic work today was Walkout Hollows (aka Hollow Inchworms). Start in a push-up position and slowly walkout into a hollow position. It's a threshold and stabilization drill and made for a great warm-up.

The gymnastic work today was Walkout Hollows (aka Hollow Inchworms). Start in a push-up position and slowly walkout into a hollow position. It’s a threshold and stabilization drill and made for a great warm-up.

Rob is good position.

Rob is good position.

6x2 means go heavy. Jordan pulling BW + 70# for a double.

6×2 means go heavy. Jordan pulling BW + 70# for a double. Notice his position is strict and control. There is no wasted movement or energy leaks. Strong, connected, and efficient. That why he’s able to add almost half of his bodyweight.

The stated height for today's swings.

The stated height for today’s swings.

40s max effort, 20 rest. The 20s is just enough time to allow you to recover enough to stay intense during the work phase of the interval.

40s max effort, 20 rest. The 20s transition is just enough time to allow you to recover to stay intense during the work phase of the interval. Each round gets progressively worse and but he fourth you’re ready to be done.

I added this to the "standard" warm-up. There is so much value here. AND it gives me great insight into who needs more mobility work and who is improving/comfortable. Basically, for 15m perform 3x OHS + 3x Steps. All step are taken with the barbell overhead.

I added this to the “standard” warm-up. There is so much value here. AND it gives me great insight into who needs more mobility work and who is improving/comfortable. Basically, for 15m perform 3x OHS + 3x Steps. All steps are taken with the barbell overhead. No weight is added to the bar. it’s just a warm-up.

Keep everything tight when you step .As soon as the elbows bend it's no longer a trunk stabilizer, it's an exercise in shoulder strength. I prefer the former.

Keep everything tight when you step. As soon as the elbows bend it’s no longer a trunk stabilizer, it’s an exercise in shoulder strength. I prefer the former.

Crawford just past the sticking point.

Crawford just past the sticking point.

Relax and open up the shoulders. If you're super  tight simply bring your arms down to hop level so they can rest on the floor. If your arms are literally suspended off the floor you're doing nothing to improve range of motion, as there's to much tension and stress going through the tissue for it to fully relax. Start low and work you way up. In either car the hands should make contact with the floor.

Relax and open up the shoulders. If you’re super tight simply bring your arms down to hip level so they can rest on the floor. If your arms are literally suspended off the floor you’re doing nothing to improve range of motion, as there’s too much tension and stress going through the tissue for it to fully relax. Start low and work you way up. In either car the hands should make contact with the floor throughout.

Training is nothing, if not a gateway to physical and psychological possibility. All one needs is the courage to push the boat way out. The deeper and rougher the water the better. Such a test distinguishes the fiery from the faint. Confronting it you are either pointed or pointless. You can do as much as you imagine. Often more. Or you come up short. Either way there is discovery.

Training is nothing, if not a gateway to physical and psychological possibility. All one needs is the courage to push the boat way out. The deeper and rougher the water the better. Such a test distinguishes the fiery from the faint. Confronting it you are either pointed or pointless. You can do as much as you imagine. Often more. Or you come up short. Either way there is discovery.