8.9.14 Training Sessions (3)

Workout 1
2×5 Tempo Squats
2×15 Jump Squats
2×5 Shoulder Passes
2x15m Lunge + 15m Reverse Bear Crawl
Then:
4x (20s Work + 10s Rest) Arch Hollow Holds w/dowel
Then:
Athlete chooses four Kettlebells at progressively heavier weights.
3x (10-5-3-3) KB Headcutter
Rest 2:00 after each 10-5-3-3 progression.
Then:
Work up on Deadlift 
Then:
5x Heavy KB Thruster +
20s ALL-OUT Ski @ >100m
7 rounds
Rest as little as needed between rounds
Then: 
Bulgarian Bag Halos + Dead Hang Hollows
20 reps/60s, 16 reps/45s, 12 reps/30s, 10 reps/15s
Then:
Cool Down
 
 
Workout 2
2×5 Tempo Squats
2×15 Jump Squats
2×5 Shoulder Passes
2x15m Lunge + 15m Reverse Bear Crawl
Then:
Carry Medley Warm-up
60m KB Shuttle @ 80/50# +
60m Sandbag Zercher Carry +
30m Fireman Carry
4 rounds each player
Then:
Pressing Medley
5x Axle Presses
3x Keg Presses
1x Atlas Stone-to-Shoulder
5-7 rounds, rest a bit between sets
Then:
4×60 sec M.E. Sledgehammer Hits onto Tire (1:1)
3:1 Rest
Then:
Cool Down
 
Workout 3
2×5 Tempo Squats
2×15 Jump Squats
2×5 Shoulder Passes
2x15m Lunge + 15m Reverse Bear Crawl
Then:
4x (20s Work + 10s Rest) Arch Hollow Holds
Then:
Snatch-Specific Warm-up
4 reps each:
Hang Muscle Snatch +
OHS +
Drop Snatch + 
SOTS Press OR BTN Push Press +
Duck Walk  +
Tall Snatch
2 sets, light
Then:
5×2 Snatch-Balance, 2 sec pause in bottom
Then:
4xME Snatch-Grip DL @ 50% of 1RM Standard DL
Rest plenty between sets
Then:
2x (1-4) Ring Pull-ups
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Setting up to shoulder the stone.

Setting up to shoulder the stone.

I was pleased to see all of our females successfully get the 80# stone up. Two weeks ago many of them could not.

I was pleased to see all of our females successfully get the 80# stone to their shoulder. Two weeks ago many of them could not.

Keep the keg into your belly tight and roll it up as the hips explosively extend.

Keep the keg tight into your belly. Extend the hips explosively. 

Lucy pressing it overhead.

Lucy pressing it overhead.