8.1.14 Training Sessions (3)

Workout 1
10x (each) Balancing Figure 8 Leg Swings
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×5 Shoulder Passes
3×2 Arch-to-Hollow Rolls (each direction)
Then:
20x Lunges (various) + 10x KB Headcutter 
1 set each @ 30, 40, 50, 60
Then:
20x Full Moon @ 26# Bulgarian Bag (10 each direction) + 
20x Mountain Climbers +
20x Push-ups, Strict
3 sets
Then:
Every 2:00 minutes for 10 minutes
15x KB Push Press @ 2×40/30# +
40x Explosive Step-up Hops @ 24/20″
Rest 5 minutes
Then:
Every 2:00 minutes for 10 minutes
15x KBS @ 50/40# +
10x Burpees
Rest 5 minutes
Then:
Cool Down
 
Workout 2
10x (each) Balancing Figure 8 Leg Swings
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×5 Shoulder Passes
3×10 KBS @ 40, 50 , 60#
Then: 
5x Axle Deadlifts +
13x Presses (HSPUS, Ring Push-ups, Strict Push-ups) +
9x Chin-ups
20 minutes
Then:
4×10 Floor Press, AHAP
Then:
Rotator Cuff Work
 
Workout 3
15m Hollow-to-Arch Rolls (left)
15m Hollow-to-Arch Rolls (right)
Then:
Headstand to Handstand Hold Practice (5 minutes)
Then:
Work up to Heavy Snatch
Then:
2x (3-2-1) Back Squat Waves
Then:
8x Deadlift @ 155# +
7x Power Clean + 
6x Power Snatch +
8x Pull-ups +
7x CTB Pull-ups +
6x Bar Muscle-ups +
6x Deadlifts +
5x Power Cleans +
4x Power Snatch +
6x Pull-ups +
5x CTB Pull-ups +
4x Bar Muscle-ups 
4x Deadlifts +
3x Power Cleans +
2x Bar Muscle-ups +
4x Pull-ups +
3x CTB Pull-ups +
2x Bar Muscle-ups 
for time
Then:
Cool Down
 
Results
Snatch, Back Squat Waves, Circuit:
Caleb W. – 7:02
Geno R. – 6:03
Chris – 6:48
 
Coach’s Comments
N/A
 
Photos
Go as heavy as possible on the Axle Deadlifts. It's only five reps.

Go as heavy as possible on the Axle Deadlifts. It can’t be your 5RM but it should be close.

The Rolls are always interesting to watch. It's also interesting to see who can and cannot do them. There should be total connectivity between the upper and lower halves throughout.

The Rolls are always interesting to watch. It’s also interesting to see who can and cannot do them. There should be total connectivity between the upper and lower halves throughout.

Warming up the frontal plane.

Warming up the frontal plane.

And the transverse plane.

And the transverse plane.

People always ask why I choose Kettlebells over Dumbbells. Because they're damn awkward that's why.

People always ask why I chose Kettlebells over Dumbbells for today’s Push Presses. Because they’re damn awkward that’s why. And awkward is good.

40x Step-up hops was killin 'em.

40x Step-up hops was killin ’em.

AHAP = As heavy as possible. The tenth rep should be a grinder.

AHAP = As heavy as possible. The tenth rep should be a grinder.

Pressing strength is contingent upon external rotator strength. So I often couple the two exercises.

Pressing strength is contingent upon external rotator strength. So I often couple the two exercises.

It's hard to so super fast on swings. That meant time had to be made up on the burpees.

It’s hard to go super fast on swings. That meant time had to be made up on the burpees.

I love Fridays.

I love Fridays.