8.29.14 Training Sessions (3)

Workout 1, General Preparation
400m Walk/Jog Matrix
Then:
T-Spine Mobility
Then:
2×5 Wall Squats
2×5 Band Tears
2×5 Shoulder Passes
2x15m of 2x Lunge + 4x Strict Push-up + 6x Squat
3x15m Burpee/Broad Jumps + 15m Walk Back
Then:
4×6 Single-Arm, Single-Leg KB Strict Press (2x ipsilateral, 2x contra-lateral) 
Then:
90m of 4x DB Lunge + 6x DB Push Press @ 2×30/20# (6 lengths) +
1-Mile Run OR 2000m Row +
60m of 4x DB Lunge + 6x DB Push Press (4 lengths) +
1/2 Mile Run OR 1000m Row +
30m of 4x DB Lunge + 6x DB Push Press (2 lengths) +
400m Sprint OR 500m Row
For time
Then:
Cool Down
 
Workout 2, Strength
400m Walk/Jog Matrix
Then:
T-Spine Mobility
Then:
2×5 Wall Squats
2×5 Band Tears
2×5 Shoulder Passes
2x15m of 2x Lunge + 4x Strict Push-up + 6x Squat
3×5 Burpees
2×5 Tuck Jumps
Then:
4×6 (3 each) Front-Loaded BB Step-ups
Then:
Back Squat 
6-6-6-3-3-3
Then:
3xM.E. Ring Push-ups
Then:
Cool Down
 
Workout 3, Power
T-Spine Mobility
Then:
2×5 Band Tears 
2×5 Shoulder Passes
Then:
20x Squats +
10x Jump Squats  +
8x Tuck Jump +
5x Split Jump +
3 sets, gets a bit between sets
Then:
Snatch-Specific BB Complex, 2 sets light
Then:
5×2 Power Snatch, light and fast
Then:
4×3 Snatch Balance, 2 sec pause in bottom
Then:
4×1:00 Handstand Hold. If you break before a minute, continue until you accumulate a minute. 
 
Coach’s Comments
N/A
 
Photos
There's no time to relax when the barbell is resting on your chest. Any breakdown in form or torso position makes this an impossibility.

There’s no time to relax when the barbell is resting on your chest. Any breakdown in form or torso position makes this an impossibility.

Drive through the top leg and don't put the other foot on the box until the lead leg is fully extended.

Drive through the top leg and don’t put the other foot on the box until its fully extended.

Some chose to run, other chose to row. Personally, the row seemed harder.

Some chose to run, other chose to row.

Every lunge should look the same, back knee kisses the floor.

Every lunge should look the same, back knee kisses the floor, torso full upright.

6-6-6-3-3-3

6-6-6-3-3-3

Szabo feeling the FYF sting.

Szabo feeling the FYF sting.

Haven't seen Kian lay down like that in a while.

Haven’t seen Kian lay down like that in a while.

The Lunge/Push Press Combo coupled with the running made for heavy legs AND arms.

The Lunge/Push Press Combo paralyzed you for the run.

Slow and steady. Lock down your core and move deliberately. If you rush or try to go fast you'll slop your way through it. The goal is precision and stability. This was my way of prepping the shoulders for the madness to come.

Slow and steady. Lock down your core and move deliberately. If you rush or try to go fast you’ll slop your way through it. The goal is precision and stability. This was my way of prepping the shoulders for the madness to come.

Happy 46th Birthday Baines. It was his fault the workout went from 5x Lunge and 5x Push Press to 4x Lunge and 6x Push Press. I liked the newer version better anyway.

Happy 46th Birthday Baines. It was his fault the workout went from 5x Lunge + 5x Push Press to 4x Lunge + 6x Push Press. I like the birthday version better anyway.