8.27.14 Training Sessions (3)

Workout 1, General Preparation
2×5 Wall Squats 
2x15m Lunge + 15m Crab Walk
2×10 Tempo Squats
2×5 Jump Squats
2×5 Shoulder Passes
3×5 Bottoms-up Press
4×5 KB Windmill 
Then:
“Buy-in”
3 rounds of 20x Squat + 10x Push-up + 5x Strict Pull-up
Then:
8x TGU @ 40/30# +
4x (30s Burpees + 30s “Rest” in FLR position) +
8x TGU +
4x (30s Ball Slam + 30s “Rest” in Rack Hold) +
8x TGU +
4x (30s Split Jumps + 30s “Rest” doing Alternating Step-up Hops) +
8x TGU +
4x (30s Row/Ski/Airdyne + 30s Actual Rest) 
Then:
“Cash-out”
3 rounds of 20x Squat + 10x Push-up + 5x Strict Pull-up
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Wall Squats
2x15m Lunge with posterior reach
2×10 Tempo Squats
3×12 Alternating Bulgarian Bag Halos
2×10 Push-ups
3×10 KBS @ 50, 60, 70
Then:
5-Minute Mobility
Then:
Work up on OHS
Then:
5x OHS +
M.E. Snatch-Grip Deadlift (same load as OHS)
4 sets, rest plenty between
Then:
4xM.E. Close-Grip Bench Press @ BW
Rest as needed between sets
Then:
Cool Down
 
Workout 3, Power
T-Spine Mobility
Then:
2×5 Wall Squats
2x15m Lunge with posterior reach
2×10 Tempo Squats
3×12 Alternating Bulgarian Bag Halos
2×10 Push-ups
3×10 KBS @ 50, 60, 70
Then:
5-Minute Mobility
Then:
3×3 Depth Jumps
Work up to Max Height
Then:
“Litvinov Conversions”
8x Front Squat + 10m Sprint
4 sets, two left, two right
Then:
4xM.E. Double Unders in 30s
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
A proper Wall Squat.

A proper Wall Squat.

The objective of the Litvinov Conversions is to minimize the transition from squat to sprint. Dump the bar and GO!

The objective of the Litvinov Conversions is to minimize the transition from squat to sprint. Dump the bar and GO!

Another view.

Another view.

It's called a Windmill for a reason. Looking good Nicole.

It’s called a Windmill for a reason. Looking good Nicole.

Create momentum and follow it up overhead. Increase the weight each set during the warm-up.

Create momentum and follow it up overhead. Increase the weight each set during the warm-up.

Training must be applied. Use your skill and fitness for performance outside the gym.

Training must be applied. Use your skill and fitness for performance outside the gym.