8.5.14 Training Sessions (3)

Workout 1, General Preparation
Locomotor Warm-up, 8 minutes
Then:
Walking KBS + Sprint Progression
15m Walking KBS @ 40 + 15m Sprint back
15m Walking KBS @ 50 + 15m Sprint back
15m Walking KBS @ 45 + 15m Sprint back
15m Walking KBS @ 50-60 + 15m Sprint back
3 rounds each, rest while partner goes
Then:
In teams of two, partners alternate to complete three round each of:
20x Alternating DB Snatch +
15x HSPU or HR Push-ups +
30om Run
Rest 3 minutes
Then:
In teams of two, partners alternate to complete two rounds each of:
500m Row/Ski +
30x Wall Ball @ 20/10
Then:
Cool Down
 
Workout 2, Strength
Locomotor Warm-up, 8 minutes
Then:
Mobility, Hips, Shoulders/Elbows
Then:
3×8 Rear-Foot Elevated Bulgarian Split Squat
Then:
15 minutes to establish a 3RM Front Squat @ 4010 tempo
Then:
15 minutes to establish a 3RM Bench Press @ 4010 tempo
Then:
3×10 DB Powell Raises on Swiss Ball
Then:
Cool Down
 
Results
3RM FS, BP:
Wayne M. – 165#, 185#
Diane M. – 135#, 120#
Scott K. – 175#, 200#
Jennifer B. – 105#, 95#
Jen H. – 160#, 115#
Tony H. – 225#, 190#
Tucker R. – 195#, 185#
Sara Y. – 105#, 85#
Erin O. – 160# x2, 115#
Ryan K. – 105#, 115#
Ava B. – 140#, 130#
Susan K. – 125#, 135#
Matt W. – 135#, 190#
 
Workout 3, Power
T-Spine
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS @ dowel
2x15m Lunge + Bear Crawl
Then:
BB Complex, 4 reps each:
High Hang Muscle-Snatch +
OHS +
Drop Snatch +
SOTS Press OR BTN Push Press +
Duck Walk +
Tall Snatch
2 sets, light
Then:
Deadlift + High Hang Clean + 2x Front Squat + Jerk
4 sets to find something “heavy-ish”
Then:
5x Clean-Grip RDL, AHAP +
3x Max Distance Medicine Ball Back Toss @ 30-50#
4 sets
Then:
Cool Down Handstand Walk Practice
 
Coach’s Comments
N/A
 
Photos
Elevating the rear foot places more of a stretch on the quad and more of a demand on staying upright. Single-Leg strength development is under-utilized int he world of strength and conditioning.

Elevating the rear foot places more of a stretch on the quad and more of a demand on staying upright. Single-Leg strength development is under-utilized int he world of strength and conditioning.

165# is not a mind-blowing amount of weight. However, when you consider that a year ago Wayne could barely do an Airsquat without pain I'd say it's pretty damn impressive.

165# is not a mind-blowing amount of weight. However, when you consider that a year ago Wayne could barely do an Airsquat without pain I’d say it’s pretty damn impressive.

Tuck the heels back as much as possible while still keeping the feet flat not he ground. This little trick invites the Glutes to the party and gives you a more stable base to press from.

Tuck the heels back as far as possible while still keeping the feet flat not the floor. This little trick invites the Glutes to the party and gives you a more stable base to press from.

Start in power position...

Start in power position with the majority of the weight on the front half of the foot.

…Drop into the Hang just below the knee and shift into the heels.

Without changing the knee angle drop into the hang just below the knee and shift into the heels. The goal was to move slowly to feel the weight shift transfer from the front half of the foot to the back half.

The chaser…three times explosive Medicine Ball Back Tosses.

The chaser…three times explosive Medicine Ball Back Tosses.

Tony fighting for the final rep of his 3RM Front Squat.

Tony fighting for the final rep of his 3RM Front Squat.

Cooling down with Powell Raises.

Cooling down with Powell Raises.