8.26.14 Training Sessions (3)

Workout 1, General Preparation
400m Walk/Jog Matrix
Then:
Medicine Ball warm-up:
15m Medicine Ball Forward Bear Crawl
15m Medicine Ball Reverse Bear Crawl
15m Ball Slam/Burpee/Broad Jump
15m Rock Carry (see photos)
Rest while partner goes, 3 rounds each
Then:
12 Minute Station #1
P1 10x Goblet Squat + 5m-10m-15m Shuttle w/o KB
P2 Wall Sit for duration
P3 Rest
Then:
12 Minute Station #2
P1 200m Ranger Run with Sandbag @ 40-60#
P2 Ski Erg for duration of run
P3 Rest
Then:
12 Minute Station #3
P1 15m KB Farmer’s Carry + 15m Sprint w/Rope + 15m Rope Pull + 15m Sprint w/Rope + 15m Rope Pull + 15m Farmer’s Carry
P2 FLR in Rings for duration
P3 rest
Then:
Cool Down
 
Workout 2, Strength
2×5 Wall Squats
2x15m Lunge with posterior reach
2×10 Tempo Squats
2×5 Jump Squats
Then:
Couch stretch, 2x30s each
Then:
BB Complex, Clean-Grip
6 reps each:
Deadlift +
Bent-Over Row +
Front Squat +
Press +
Back Squat +
Pull-up
3 sets, light to mod
Then:
Front Squat Waves
2x (7-5-3)
Chase each set with 3x High Box Jumps
Then:
3×8 Nordic Curls
Then:
Cool Down
 
Workout 3, Power
Max Snatch for the Day
Then:
Max Clean for the Day
Then:
Max Bench for the Day
Then:
Cool Down
 
Results
Michael B. – Snatch PR @ 115#
Jen H. – Clean PR @ 135#
Inna M. – Clean PR @ 105#
Latissa H. – Bench Press PR @ 135#
 
Coach’s Comments
Felt great to be back in the gym today. Thanks for all your effort and hard work. I think you got what you came for. 
 
Photos
The medicine ball locomotor warm-up is one of my favorite. Tag the ball and push it forward every time your hands advances.

The medicine ball locomotor warm-up is one of my favorites. Tag the ball and push it forward every time your hands advances.

Slam the ball far enough forward you have to work to get to it on the board jump. Joe mid-flight.

Slam the ball far enough forward you have to work to get to it on the board jump. Joe mid-flight.

A proper Rock Carry.

A proper Rock Carry.

Running the 5m-10m-15m shuttle on heavy legs added up over twelve minutes.

Running the 5m-10m-15m shuttle on heavy legs added up over twelve minutes.

Tammi with a perfect Wall Sit. The thighs should be parallel to the floor with the back flat against eh wall.

Tammi with a perfect Wall Sit. The thighs should be parallel to the floor with the back flat against the wall.

If the FLR in the rings is too tough, then go to to the floor. but make sure you are in a good position, shoulders stacked over the hands, ass down but level.

If the FLR in the rings is too tough, then go to to the floor. But make sure you are in a good position, shoulders stacked over the hands, ass down but level.

This is the position we're looking for on the FLR.

This is the position we’re looking for on the FLR.

Unlock the hips and use  your entire body to pul the rope. If you isolate the arms you'll fry your grip even faster.

Unlock the hips and use your entire body to pull the rope. If you overuse the arms you’ll fry your grip even faster.

Friction...

Friction…

Latissa in the hole.

Latissa in the hole.