8.18.14 Training Sessions (3)

Workout 1
400m Jog Matrix
Then:
2xLunge Matrix
2×10 Tempo Squats
2×5 Jump Squats
3×10 Split Jumps
2×5 Burpees
3x15m Wheelbarrow Walk
Then:
1-15 KBS Ladder @ 45/35, tag team style. Hold KB throughout. 
Then:
4x DB Lunge + 15m Broad Jump (w/o DBs), try for less than 5 jumps across gym
Walk back to start 
One set every minute for ten minutes
Then:
10x Stubby Axle Deadlifts +
30s Dead Hang Hollows from Pull-up Bar +
20x Split Jumps +
30m Bear Crawl
5 rounds
Rest a bit between rounds
Then:
Cool Down
 
 
Workout 2
20x Balancing Leg Swings
2x15m Lunge + Quad Stretch
2×5 Tempo Squats
2×10 Jump Squats
Then:
Mobility – Couch Stretch, 2×30-40 sec each
Then:
Work up on Back Squat
Then:
5×5 Back Squat 
Rest 3:00 minutes between sets
Then
3×3 Front Squats with Chains
Then:
4xME Seated DB Press
Then:
Cool Down
 
 
Workout 3
Max for day Snatch
Then:
Max for day Clean and Jerk
 
 
Coach’s Comments
N/A
 
Photos
Jennifer is strong. She's been here for a little over a month and has great potential. The Front Squats with chains present  demand throughout the range, with no reprieve at the top.

Jennifer is strong. She’s been here for a little over a month and has great potential. The Front Squats with chains present a demand throughout the range, with no reprieve at the top.

The seated variety of the Db Shoulder Press isolates shoulders and made for a good compliment to the heavy leg work done earlier.

The seated variety of the DB Shoulder Press isolates the shoulders effectively and made for a good compliment to the heavy leg work done earlier.

Just like when we were kids…only it feels twice as hard and you can't wait for it to be over.

Just like when we were kids…only it feels twice as hard and you can’t wait for it to be over.

Mobilizing the T-Spine is a must before any serious overhead work.

Mobilizing the T-Spine is a must before any serious overhead work.