9.9.14 Training Sessions (3)

Workout 1, General Preparation
400m Walk/Jog Matrix
Then:
T-Spine Mobility
Then:
2×5 Band Tears 
2×5 Shoulder Passes
2×5 OHS, perform a few Duck Walks forward and backward after last rep
2×5 Jump Squats
2×5 Burpees 
2×5 Tuck Jumps
Then:
In teams of two complete 15 minute max calorie Row/Ski Erg/Airdyne 
Switch as you see fit
Then:
150m Object Carry (anyway, anyhow) + 
1-8 Ladder of DB “Clusters” (Hang Clean + Thruster) @ 2×40/30#
Right into…
150m Sprint +
6-1 Ladder of Burpee/Box Jump-Overs @ 20/24″
Then:
Cool Down
 
Results
Best Team Results of the Day:
 
 
Workout 2, Strength
Walk/Jog Matrix
Then:
2x15m Lunge + 15m Bear Crawl
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
3×10 DB Arnold Presses
Then:
15m Slow-Tempo Reverse Sled Drags +
10x DB Cyclist Squats +
20x Jump Squats
4 sets
Work up on Close-Grip Bench Press
Then:
4x C.G. Bench Press @ 4010 Tempo
Chase each set with 10x Clap Push-ups
Rest plenty
4 sets
Then:
Rotator Cuff Work
 
 
Workout 3, Power
Get warm
Then:
BB Complex
Deadlift +
Hang Muscle Clean +
Front Squat + 
Push Press +
Jump Squat
6 reps each @ 45#
4 reps each @ 65#
2 reps @ >65#
Then:
20 minute alternating EMOM
Even minutes 5x Touch-and-Go Power Cleans 
Odd minutes 5x Super-Heavy Wall Balls (allow ball to drop each rep)
Then:
2x (1-4) HSPU Ladder
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The 15-Minute aerobic effort on the front end really set the tone for the gets of the workout.

The 15-Minute aerobic effort on the front end really set the tone for the gets of the workout.

Women need to do more strength training, particularly upper body work. I find most are relatively strong in their lower body but are underdeveloped up top.

Women need strength training, particularly upper body work. I find most are relatively strong in their lower body but are underdeveloped up top.

Then again…Erica rocking Clap Push-ups. Pretty impressive.

Then again…Erica rocking Clap Push-ups. Pretty impressive.

Kian showing good height on his Clap Push-ups.

Kian showing good height on his Clap Push-ups.

The Clusters are not something we do a lot of. I try to throw in new exercises now and then to keep the nervous system sharp and prevent monotony. Create momentum on the DBs with the hips and pull yourself down underneath them. Oh, and then do a Thruster.

The “Clusters” are not something we do a lot. I try to throw in new exercises every so often to keep everyone’s nervous systems sharp. Create momentum on the DBs with the hips and pull yourself down underneath them. Oh, and then do a Thruster.

If you can't run, no problem. The Airdyne with a heavy medicine ball in the rack might even be worse than running with a KB.

If you can’t run, no problem. The Airdyne with a heavy medicine ball in the rack might even be worse than running with a KB.

Clap Push-ups too hard? Try a heavy Medicine Ball Chest Pass. Be explosive enough to release the ball at the top.

Clap Push-ups too hard? Try a heavy Medicine Ball Chest Pass. Be explosive enough to release the ball at the top.