8.4.14 Training Sessions (3)

Workout 1, General Preparation
Jog 400m, along the way do some skips, side shuffles, carioca, and backpedalling.
Then:
2×5 Tempo Squats
15m Lunge + Quad Stretch, slow
2×5 Jump Squats
3×5 Burpees
2×5 Tuck Jumps
Then:
Windmill/Goblet Combo Squat Strength Ladder
5 rep each @ 30, 40, 50, 60
Then:
10-minutes work up to a “heavy-ish” KB TGU for the day
Then:
With a continuous running clock, perform the following:
0:00 – 5:00: 1000m Row/Ski
5:00 – 10:00: 50x Burpees
10:00 – 15:00: 30x Strict Pull-ups or 75x Jumping Pull-ups
15:00 – 20:00: 40x Box Jump-Overs @ 30/24″
20:00 – 25:00: 800m Run
Then:
Cool Down
 
Results
TGU PRs:
 Anna W. – 35#
Janet A. -50#
Zeb C. -80#
Serena J.-50#
Scott T.-50#
Anne A.-25#
Robin M.-35#
Jennifer H.-40#
Lucy R.-35#
Lelia G.-45#
Andrew T.-35#
Tony H. – 90#
Adriana R. – 55#
Diana R. – 35#
 
 
Workout 2, Power
2×5 Tempo Squats
2x15m Lunge + Quad Stretch
2×5 Jump Squats
2×5 Tuck Jumps
3×3 Max Effort Broad Jumps
Then:
2x (1-3) High Box Jump Ladder
Then:
T-Spine Mobility and Hips
Then:
Snatch-Specific Warm-up
4x High Hang Muscle Snatch +
4x OHS +
4x Drop Snatch +
4x SOTS Press +
4x Duck Walk (4 up, 4 back) +
4x Tall Snatch
2 sets, light
Then:
1x Power Snatch + 2x OHS
5 sets
Then:
4×1 Snatch-Balance, semi-heavy. 2 sec pause in bottom.
Then:
2×20 Jump BB Back Squats 
Rest plenty between sets
Then:
Cool Down 
 
 
Workout 3, Strength
T-Spine
2×5 Band Tears
2×5 Shoulder Passes
2x15m Bear Crawl + 15m Crab Walk
3×10 DB Strict Press 
Then:
4x Weighted Neutral-Grip Pull-up +
60s Rest +
30-45s Nose-and-Toes Handstand Hold
4 sets
Then:
1x Strict Press + 4x Push Press
60 sec rest +
8-10x Strict Toes-to-Bar
4 sets
Then:
3×10 Pendlay Rows
Then:
Cool Down
 
Coach’s Comments
You might have noticed a new set up on the Daily Sessions page. It is now divided into three distinct categories: General Preparation, Strength, and Power.  The reason for this change is two-fold. First, a general and ‘random’ approach only works for so long, despite our best efforts to impart variety and change. Second, the development of strength and power are best trained exclusively. A separate class, dedicated solely to improving these areas of your fitness is necessary to teach the finer points and skills. 
 
It also gives you, the client, more control over your fitness pursuits. If you know overall strength is a weakness then perhaps a 3-4 week strength cycle might be in order. Or, if you’ve been in the general preparation phase for several months or even years it might be time to learn the Olympic lifts to re-challenge your nervous system with something new and refreshing.  In the end it boils down to access. Now you have access to much more. Whether it’s Strongman, Met-cons, Strength, or Power you have the freedom to choose your path, and that feels good. 
 
Photos
I love the KB Windmills as a warm-up for Heavy TGUs. It's great prep for the shoulder and teaching the athlete how to move under their shoulder, which is what is essentially happening during the TGU.

I love the KB Windmills as a warm-up for Heavy TGUs. It’s great prep for the shoulder and reminds the athlete how to move under their shoulder, which is what is essentially happening during the TGU.

Miguel locked in.

Miguel locked in.

I always cue the athletes to keep their eyes on the KB. This reinforces a vertical arm position. Looking down or away can be disastrous, as the arm tends to follow.

I always cue the athlete to keep their eyes up at the KB. This reinforces a vertical arm position. Looking down or away can be disastrous, as the arm tends to follow.

Some guys have shoulder problems. No worries. Grab a Sandbag and do some heavy reps. If you can't make adjustments you can't be an effective coach.

Some guys have shoulder problems. No worries. Grab a Sandbag and do some heavy reps. You have to be okay with working around injuries.  Injuries happen, but training doesn’t necessarily have to suffer.

Toes-and-Nose teaches you how to stack. The hands, head, shoulders, hips and feet are aligned perfectly. The order of the day was 30-40s.

“Toes-and-Nose” teaches you how to stack during your Handstand. The hands, head, shoulders, hips and feet are perfectly aligned. The order of the day was 30-40s.

The morning crew looked great.

The morning crew looked great.

20 reps = burn!

20 reps = burn!