8.15.14 Training Sessions (3)

Workout 1
10-Minutes of Tag Team Sprints
Start slow and peak around the 7 minute mark
Then:
3×20 Squat 
3x15m Lunge + 15m Bear Crawl 
3×10 Split Jump
3×6 KB Windmill @ 30, 40, 50#
Then:
20x Ball Slam @ 30/20 +
5x Reverse Burpees +
15x Ball Slam +
5x Reverse Burpees +
10x Ball Slam +
5x Reverse Burpees
10x Ball Slam +
5x Reverse Burpees +
15x Ball Slam +
5x Reverse Burpees +
20x Ball Slams 
12 minute time cap
Then:
6x TGU (keep it sub-maximal) +
2x (30s Mountain Climber + 30s Rest in FLR position) +
Max Reps Strict Pull-ups
3 sets, 1:1 Rest
Then:
Cool Down
 
 
Workout 2
T-Spine Mobility, various
Then:
2×5 Band Tears 
2×5 Shoulder Passes
2×5 OHS @ dowel
3×5 DB SOTS Press
2x15m (3x OHS + 3 Steps)
Then:
8x OHS +
60 sec rest +
4-6x Neutral-Grip Weighted Pull-up
4 sets, rest plenty between sets
Then:
3×12 Box Step-ups, AHAP (no assistance from trail leg)
Then:
2×2:00 Farmer’s Walk @ 2×60/45#. Strive for postural perfection.
1:1 Rest
Then:
Cool Down
 
Workout 3
T-Spine Mobility, various
Then:
2×5 Band Tears 
2×5 Shoulder Passes
2×5 OHS @ dowel
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:
Snatch Balance + Hang Snatch
5 sets
Then:
Deadlift + Hang Squat Clean
4 sets
Then:
4×8 BTN Split Stance Push Press
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
The 30/30 Mountain Climber never gets easy.

The 30/30 Mountain Climber never gets easy.

The Hanging Ring Rows are a fine substitution for Pull-ups.

The Hanging Ring Rows are a fine substitution for Pull-ups.

Dynamic stability.

Dynamic stability.

Start out slow and progressively increase your speed over the course of ten minutes.

Start out slow and progressively increase your speed over the course of ten minutes.

Some people have it, others simply don't. Sarena has tons of potential and I'm anxious to see where she can go in a year.

Some people have it, others simply don’t. Sarena has tons of potential and I’m anxious to see where she can go in the next year.

Liker i always say, you have to be willing to make adjustments on the fly. Everyone had something different going on so I had to make some changes. Sara got Back Squats, Sarena did OHS, Scott got Front Squats.

Like I always say, you have to be willing to make adjustments on the fly. Everyone had something different going on so I had to make some changes. Sara got Back Squats, Sarena did OHS, Scott got Front Squats. Crisis averted.

No push off the back leg. None.

No push off the back leg. None.

2x2:00 minute Farmer's Walk. Only a small handful of people were able to go unbroken for both. Position is everything. Don't allow the shoulders to round, the head to drop, and arms to internally rotate. Prioritize where you are in space to maximize what you get out of the exercise.

2×2:00 minute Farmer’s Walk. Only a handful of people were able to go unbroken for both. Position is everything. Don’t allow the shoulders to round, the head to drop, and arms to internally rotate. Prioritize where you are in space to maximize what you get out of the exercise.

Do not go where the path may lead; go instead where there is no path and leave a trail.

Do not go where the path may lead; go instead where there is no path and leave a trail.