8.11.14 Training Sessions (3)

Workout 1, General Preparation
10x Tempo Squats + 
15m Lunge +
15m Bear Crawl +
20x Jump Squat
3 rounds to warm-up
Then:
15m Burpee/Broad Jump EMOM for 8-minutes
Then:
Climb the ladder as high as possible in 12 minutes
2-4-6-8-10-12-14, etc.
KBS @ 50/40# + Box Jump @ 24/20″
Then:
Supinated-Grip BB Bent-Over Row + Strict Toes-to-Bar (knees extended, toes pointed)
2x (8/8) @ 95#
6/6 @ 115#
2x (4/4) @ 135#
Rest a bit between sets
Then:
5x (30/30) Jump Squat
Then:
Cool Down
 
Workout 2, Strength
10x Tempo Squats + 
15m Lunge +
15m Bear Crawl +
20x Jump Squat
3 rounds to warm-up
Then:
8 minutes of Freestanding Handstand Practice (use a partner to support your feet)
Then:
20 minutes to establish a max 15m Overhead Lunge with Stubby Axle
Then:
4xME Axle Deadlift @ 200/110#
Rest plenty between sets
Then:
Cool Down
 
Workout 3, Power
10x Tempo Squats + 
15m Lunge +
15m Bear Crawl +
20x Jump Squat
3 rounds to warm-up
Then:
Snatch Specific Warm-up
4 reps each:
Hang Muscle Snatch +
OHS +
Drop Snatch +
BTN Push Press +
Duck Walk +
Tall Snatch
2 sets, light
Then:
20 minutes to establish max for day Snatch
Then:
20 minutes to establish a max for day Clean
Then:
Cool Down
 
Coach’s Comments
I recently watched a podcast on mind-control and the mental side of training/performance. The coach being interviewed had a lot of good things to say and I was particularly interested in how he presented each workout to his athletes. Typically we’ll gather around the whiteboard listening to instructions on the workout for that day, most of us imagining how tough it’s going to be or how bad it’s going to suck. But instead of just barking out instructions and letting his athletes go he added one important thing for them to think about. He told them to visualize themselves completing it. To see success instead of difficulty. What a powerful and subtle point. 
 
It sounds simple at first, but then I got to thinking just how important this practice can be. I also was surprised that it wasn’t something I did naturally for my own workouts or competitions. The tendency is usually to think the worst or to dread it. Rarely am I ever excited about it because 1.) I know it’s gonna hurt and 2.) The uncertainly of the outcome creates anxiety and stress. I’m usually playing for the feeling I get when it’s over. 
 
If we can get into the habit of fast forwarding in time and visualizing success we can begin to experience that success as a result of our intention. Simple. Profound. Necessary. 
 
Photos
The Burpee/Broad Jump Caper is a warm-up for some and a complete gasser for others. Jordan and Zeb were in the former group.

The Burpee/Broad Jump Caper is a warm-up for some and a complete gasser for others. Jordan and Zeb are in the former group. They were transversing the floor in less than 15 sec.

Haven't done these in a while in a large group. Everyone looked sharp and aware. I think overall we're doing a better job hitting  weak links and avoiding movements that present more risk than reward.

Haven’t done these in a while in a large group. Everyone looked sharp and aware. I think overall we’re doing a better job hitting weak links and avoiding movements that present more risk than reward.

Speaking of no doing something in a while. Every Monday I have the Strength and Power groups find a max in some movements. Today I chose the heaviest overhead lunge they could manage for 15m. This is a total body affair and punish the player who lack mobility and core strength. Tucker looking solid.

Every Monday I have the Strength and Power groups find a max in some movement(s). Today I chose the heaviest overhead lunge they could manage for 15m using the Stubby Axle. This is a total body affair and punishes the player who lacks mobility (upper or lower body) and core strength. Tucker looking solid.

Kian in a good position. The wrist and back knee have to be stacked vertically to support any kind of weight.

Kian in a good position. The wrist and back knee have to be stacked vertically to support any kind of ‘real’ weight.

Perhaps the harder part of the workout was the last portion. 5x (30/30) Jump Squats poisons the legs with lactic acid and tends to leave it's mark even two days later.

Perhaps the hardest part of the workout was the finale. 5x (30/30) Jump Squats poisons the legs with lactic acid and will produce soreness for a couple days.

Jeff fighting to survive but still getting height.

Jeff fighting to survive but still getting height.

4xM.E. Axle Deadlifts. An alternate grip is necessary to save the grip some.

4xM.E. Axle Deadlifts. An alternate grip is necessary to extend the set.

Lelia giving it everything she's got. M.E. is tough for some people. Not having a number to shoot for sometimes difficult. Going to absolute failure requires an extra-ordinary desire to suffer.

Lelia giving it everything she’s got. M.E. is tough for some people. Not having a number to shoot for is sometimes difficult. Going to absolute failure requires an extra-ordinary desire to suffer.

Brian resting between sets.

Brian resting between sets.

Contemplation is the result of a good program and a good effort.

Contemplation is the result of a good program and a good effort.