8.6.14 Training Sessions (3)

Workout 1, General Preparation
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS @ dowel 
Then:
Every 30s perform a 15m Bear Crawl for 6 minutes
Alternate between forward and reverse
Then:
Bulgarian Bag Warm-up:
12x Halos + 12x Squat (bag on back)
12x Halos + 12x Lateral Lunges (bag on back)
12x Halos + 20x Jump Squats
12x Halos + 20x Split Jumps
Rest a bit between sets
Then:
3x15m (3x OHS + 3 Steps) 
Then:
2:00 minutes max distance OH Plate Lunge +
1:00 minute rest +
2:00 minute max distance effort Burpee/Broad Jumps +
1:00 minutes rest +
2:00 minutes max distance Ski Erg 
Rest 3:00
3 rounds
Then:
Cool Down
 
 
Workout 2, Strength
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS @ dowel
Then:
Every 30s perform a 15m Bear Crawl for 6 minutes
Alternate between forward and reverse
Then:
Find max for the day
3x BTN Push Press + OHS
Then: 
5×5 Deadlift + Weighted Dip
Rest 3-4 minutes between
Then:
Cool Down
 
Workout 3, Power
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS @ dowel
Then:
Tabata Arch Holds w/dowel
8x (20s Work + 10s rest)
Then:
Snatch-Specific Warm-up
4 reps each:
Hang Muscle Snatch +
OHS +
Drop Snatch +
BTN Push Press +
Duck Walk +
Tall Snatch
1 set, light
Then:
3-Position Snatch (High Hang, Above the Knee, Floor)
4 sets, AHAP
Then:
3×8 Glute Ham Raises @ 40X0
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
2:00 minutes of max distance Burpee/Broad Jumps.

2:00 minutes of max distance Burpee/Broad Jumps. Jordan is so fast it’s a blur.

I tweaked the Bear Crawl warm-up a bit today. Instead of doing them all forward, we alternated between forward and reverse. It was a bit more potent and served well as a 'warm-up'.

I tweaked the Bear Crawl warm-up a bit today. Instead of doing them all forward, we alternated between forward and reverse. It was a bit more potent and served well as a ‘warm-up’.

Triceps.

Triceps.

The Overhead Plate Lunge puts the shoulder in a healthy position overhead. I am constantly shocked by how many people struggle to achieve a good overhead position however. The incidence of excessive rounding in the T-spine is truly an epidemic.

The Overhead Plate Lunge puts the shoulder in a healthy position overhead. I am constantly shocked by how many people struggle to achieve a good overhead position secondary from a lack of thoracic mobility.  It is truly an epidemic. Kara looking solid however.

Matt hitting 5x5 @ 315#.

Matt hitting 5×5 @ 315#.

This Tabata interval kicked people's asses today. 8x (20s Work + 10s rest). It's a total body effort, with particular emphasis being placed on the posterior side.

This Tabata Arch Hollow interval kicked people’s asses today. 8x (20s Work + 10s rest). It’s a total body effort, with particular emphasis on the posterior side. This bowing effect is what is expected. Lock the elbows, lock the quads, lock the elbows, point the toes, cock the wrists, and hang on.