9.2.14 Training Sessions (3)

Workout 1, General Preparation
20x Balancing Leg Swings
2x15m Lunge + Spider Stretch
2×5 Tempo Squats
2×10 Jump Squats
2×5 Burpees
2x15m Bear Crawl Suicide (5m-10m-15m)
Then:
P1 400m Ski 
P2 Burpee/Box Jumps for the duration of Ski
P3 Rest
Alternate for 12 minutes
Record Burpee/Broad Jumps
Then:
P1 20x Sledgehammer Hits onto Tire (1:1)
P2 Dead Hang Hollow for the duration of Sledgehammer
P3 Rest
Alternate for 12 minutes
Then:
P1 12x Calories on Airdyne (Arms-only)
P2 Slide Board Mountain Climbers for duration of Airdyne
P3 Rest
Alternate for 12 minutes
Then:
Cool Down
 
Workout 2, Strength
2×5 Wall Squats
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×5 Shoulder Passes
2×5 Burpees
3×12 Bulgarian Bag Halos 
Then:
T-Spine Prep
Then:
Work up to 80% on Strict Press, ~6-7RM
Then:
30 reps @ 80%
Every time you put down the bar do 5x Burpees
Then:
15 minutes to establish a 3Rm Front Squat or 2RM Hang Clean
Then:
Cool Down
 
Results
Diane M. – 3Rm FS @ 125#
Erica J. – 3RM FS @ 105#
Jeff B. – 3RM FS @ 185#
Wayne M. – 3RM FS @ 155#
Kian O. – 2RM HC @ 185#
Zac Z. – 2RM HPC @ 205#
Jessica B. – Technique
Sarena J. – 3RM FS @ 155#
Michelle L. – 3RM FS @ 115# 
Ashley T. – 3RM FS @ 125#
Cedric J. – 3RM FS @ 185#
 
Workout 3, Power
Prep the Shoulders and Hips
Then:
Snatch-Specific BB Complex
4 reps each:
Hang Muscle Snatch +
OHS +
Drop Snatch +
BTN Push Press +
Duck Walk + 
Tall Snatch
2 sets, light
Then:
“Yoke Total”
30m Overhead Yoke carry with no drops
30m Zercher Yoke carry with no drops
30m Traditional Yoke carry with no drops
Build up to a 1RM for each style carry.  
Total the best attempts.
Rest as needed between efforts and movements.
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The Dead Hang should reinforce a solid the hollow position .

The Dead Hang should reinforce a solid the hollow position .

Hold it until P1 finishes the Sledgehammer hits.

Hold it until P1 finishes the Sledgehammer hits.

Two players flipping the tire makes it more metabolic than strength-based, as the speed with which you can move it increases significantly.

Two players flipping the tire makes it more metabolic than strength-based, as the speed with which you can move it increases significantly.

The Airdyne challenges the arms independently. The Slide Board Mountain Climbers stresses the legs independently.

The Arms-only Airdyne challenges the arms independently. The Slide Board Mountain Climbers stresses the legs independently. A beautiful symmetry.

I want to hear the tire snap with each strike. You get out what you put in.

I want to hear the tire snap with each strike. You get out what you put in.

Find a gear you can move continuously in while P1 grinds it out on the Airdyne.

Find a gear you can move continuously in while P1 grinds it out on the Airdyne.

If Burpee/Box Jumps are scary then do step-ups. The distance travelled is the same.

If Burpee/Box Jumps are scary then do step-ups. The distance travelled is the same.