9.8.14 Training Sessions (3)

Workout 1, General Preparation
JJ Matrix
Then:
15m Lunge + 15m Lunge/Quad Stretch + 15m Lunge/Spider Stretch + 15m Reverse Bear Crawl
2×10 Tempo Squats
2×5 Jump Squats
2×5 Burpees
Then:
KB Suitcase Lunges (15m each arm)
1 set @ 30#
1 set @ 40
1 set @ >40#
Then:
Single Arm Push Press Strength Ladder
5 reps each arm @ 40, 50, 60, Max
Then:
5×5 Dead Stop Goblet Squat (3 sec pause in bottom of each rep)
Then:
Windmill Medley, 5 reps each object:
Medicine Ball
DB
Barbell
Plate
Then:
M.E. Floor Press +
M.E. Split Jump
3-4 rounds
Rest 2:00 between sets
Then:
Cool Down
 
Workout 2, Strength
Weighted Pull-up @ 5010 tempo
1 sets of 3 reps
2 sets of 2 reps
4 sets of 1 rep
Then:
4×5 Paused Back Squat (3 sec pause in bottom position) 
Then:
20x Strict Toes-to-Bar
Then:
Cool Down
 
Workout 3, Power
Max Power Snatch for day
Then:
Max Power Clean for day
Then:
30m Heavy Reverse Sled Drag +
30x Jump Squats
4-6 rounds
Then:
Cool Down
 
Results
PS, PC
Inna M. – 75#, 105#
 
Coach’s Comments
N/A
 
Photos
The Windmill Medley involves a variety of objects held overhead. Each presents it's own set of challenges to the athlete's awareness, stability, and strength.

The Windmill Medley involves a variety of objects held overhead. Each presents it’s own set of challenges to the athlete’s awareness, stability, and strength.

A view from the top.

A view from the top.

Try to maintain some space between the fingers and the plate. This way is acts as a finger strengthening exercise.

Try to maintain some space between the palm of the hand and the plate. This way is acts as a finger strengthening exercise.

The barbell challenges the ulnar and radial deviators of the wrist. Plus it looks badass.

The barbell challenges the ulnar and radial deviators of the wrist. Plus it looks badass.

Having a female bar handy allows everyone to get in the mix.

Having a female bar handy allows everyone to get in the mix, as a standard 45# bar is often too much.

A similar challenge as the barbell, but more concentrated…and heavier.

A similar challenge as the barbell, but more concentrated…and heavier.

Over the next few weeks the plan is to sprinkle more strength elements in the General Preparation groups. I like the legs straight to take the hips out and better isolate/strengthen the upper body.

Over the next few weeks the plan is to sprinkle more strength elements into the General Preparation groups. I like the legs straight on Floor Press to take the hips out and better isolate/strengthen the upper body.

The Grind.

The Grind.