8.20.14 Training Sessions

Workout 1, General Preparation
T-Spine Mobility
Then:
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×5 Shoulder Passes
2x15m Lunge + Bear Crawl
3×10 KBS Strength Ladder @ 40, 50, 60
2×5 Push-up
2×5 Tuck Jump
Then:
“Happy 43rd Birthday Kara Shey”
Buy-in: Two-player 1971m on Rower or Ski Erg, switch every 30-40 sec
Then, as individuals 7 rounds of…
3x Deadlift @ 225/155# +
7x Strict Toes-to-Bar +
9x HSPUs +
11x KB Thrusters @ 2×40/25#
13x Box Jump-Overs @ 24/20″
Cash-out: 43 Burpees
43 minute time cap
Then:
Cool Down 
 
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Band Tears
2×5 Shoulder Passes
3×8 KB Bottoms-up Press
3×12 Alternating Bulgarian Bag Halos + 10x Strict Push-ups
Then:
Bench Press
2x (7-5-3)
Then:
4xM.E. Neutral-Grip DB Chest Press
Then:
Rotator Cuff Work
 
Workout 3, Power
T-Spine Mobility
Then:
2×5 Band Tears
2×5 Shoulder Passes
3×8 KB Bottoms-up Press
3×12 Alternating Bulgarian Bag Halos + 10x Strict Push-ups
Then:
Clean-Grip BB Complex, 6 reps each:
Deadlift +
Bent-Over Row +
Hang Muscle Clean +
Front Squat +
Strict/Push Press +
Back Squat +
Ring Dips/Push-ups
1 set @ 45#
1 set @ 65#
1 set @ >65#
Then:
2x Strict Press + 4x Push Press
4 sets
Then:
Gymnastics Circuit
20s Toes-and-Nose Handstand Hold +
Max Effort Inverted Hollow on Pull-up Bar +
Max Hollow Hold on Back
3-4 sets
Then:
Cool Down
 
Coach’s Comments
Happy Birthday Kara!
 
Photos
Tucking those feet back creates torque through the hips and adds to one's ability to press the weight. Power lifters proclaim the Bench Press is very much a lat and back exercise.  I'll add Glutes to the mix.

Tucking those feet back creates torque through the hips and adds to one’s ability to press the weight. Power lifters proclaim the Bench Press is very much a lat and back exercise. I’ll add Glutes to the mix.

The KB variety of Thrusters presents a unique set of challenges.

The KB variety of Thrusters presents a unique set of challenges.

The width of the Kettlebells pulls the athlete forward more than a barbell or DBs.

The width of the Kettlebells pulls the athlete forward more than a barbell or DBs.

At the top their is less stability, as the center of mass overhead is behind the hand, not over it. It was the right choice for today's circuit, as many commented it was the worst part of the whole thing.

At the top their is less stability, as the center of mass overhead is behind the hand, not over it. It was the right choice for today’s circuit, as many commented it was the worst part of the whole thing.

"Burn the bridge. Nuke the foundation. Back yourself up against a wall. Have an opinion one way or the other, get off the fence and rip it up. Cut yourself off so there is no going back. Once you're committed the truth will come out. You ask about security? What you need is uncertainty. What you need is confusion; something that forces you to reinvent yourself, a whip to drive you harder." - Henry Rollins

“Burn the bridge. Nuke the foundation. Back yourself up against a wall. Have an opinion one way or the other, get off the fence and rip it up. Cut yourself off so there is no going back. Once you’re committed the truth will come out. You ask about security? What you need is uncertainty. What you need is confusion; something that forces you to reinvent yourself, a whip to drive you harder.” – Henry Rollins