7.25.14 Training Sessions (3)

Workout 1
T-Spine Mobility
2×5 Tempo Squats
2×5 Jump Squats
2x15m Lunge + Broad Jump
3×5 KB Bottoms-up Press
Then:
Goblet Squat Strength Ladder
10 reps each @ 30, 40, 50, 60
Then:
1:00 FLR, every 10s perform a strict push-up
2 sets, 1:1 rest
Then:
“Go Primal Games Workout #4”
1000m Row +
50x Thrusters @ 45
40x Pull-ups
30x Box Jump-Overs @ 30/24″
20x HSPUs
10x Deadlifts @ 275/185
for time
30 minute cap
Then:
Cool Down Couch and Hip External Rotator Stretches
 
Results
Rx:
Jordan C. – 19:26
Amber C. – 31:14
Michael B. – 26:13
Jen H. – 13:36
James R. – 14:59
Tony H. – 16:46
 
Workout 2
T-Spine Mobility
2×5 Tempo Squats
2×5 Jump Squats
2x15m Lunge + Broad Jump
3×5 KB Bottoms-up Press
Then:
Goblet Squat Strength Ladder
10 reps each @ 30, 40, 50, 60
Then:
Clean-Grip Barbell Complex, 6 reps each
Deadlift +
Bent-Over Row +
Front Squats
Push Press +
Back Squat +
Ring Dips / Strict Push-ups
1 set @ 45#
1 set @ 65#
1 set @ 75-95#
Then:
60x Axle Deadlifts @ 200#, 110# (pronated grip)
Each time you drop perform 15x Dips
Then:
Cool Down
 
Workout 3 (Crush Games Prep)
3×6 Skin-the-Cat in Rings
Then:
4x15m UB Handstand Walks
Then:
Work up on Snatch, 80-90%
Then:
“Beauty and the Beast”
5x Bar Muscle-ups +
5x Stone-to-Shoulder @ 145# 
8 minute AMRAP
Rest 5 minutes
Then:
Cool Down
 
Results
Snatch, Beauty and Beast:
Chris W. – 225#, 40 reps
 
Coach’s Comments
N/A
 
Photos
1:00 FLR. Every 10s perform a perfect push-up. Makes for an effective pressing warm-up.

1:00 FLR. Every 10s perform a perfect push-up. Makes for an effective pressing warm-up.

Today we previewed the GP Games Workout 4. The 5:00am working through the 1000m row.

Today we previewed the GP Games Workout 4. The 5:00am working through the 1000m row.

50 Thrusters. Yes, 50. And even through the weight is light no today went unbroken.

50 Thrusters. Yes, 50. And even through the weight is light no today went unbroken.

If the box seem daunting for jumps, simply do step-overs.

If the box seems daunting for jumps, simply do step-overs.

Amber got better today. Instead of using the lighter loads or modifying movements like Pull-ups and HSPUs she grinded it out and did everything Rxd.  Finishing last doesn't make you a loser is in this case. Whenever you're faced with the decision to used the prescribed loads/movement or try to finish fast ALWAYS go prescribed. Speed is useless without a challenging stimulus.

Amber got better today. Instead of using the lighter loads or modifying movements like Pull-ups and HSPUs she grinded it out and did everything Rxd. Finishing last doesn’t make you a loser is in this case. Whenever you’re faced with the decision to use the prescribed loads/movements or trying to finish fast load ALWAYS trumps speed. Speed is useless without a challenging stimulus.

The difference between the weight in the warm-up and at the end of a long progression is written on the athletes faces on their first rep. Jordan on his way to vertical.

The difference between the weight in the warm-up and at the end of a long progression is written on the athletes faces on their first rep. Jordan on his way to vertical.