9.15.14 Training Sessions (3)

Workout 1, General Preparation
Jog 400m
Then:
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
Then:
8 minutes of various KB Carries:
Single-Arm Overhead, L/R
Cradle Overhead, L/R
Heartbeat/Goblet Carry
ATW Carry, L/R
Go up at halfway mark
Then:
500m Row or 400m Ski +
20x UB KBS @ 60/40#
1:1 Rest or while partner goes
3 rounds
Then:
400m Run + 
3:00 minute rest
Do not deviate more than 15 sec each round
During “rest” portion perform 5x Pull-ups + 10x Box Jump-Overs
3 rounds
Then:
3×10 Sandbag Thrusters to “cool down”
 
 
Workout 2, Strength
2×5 Wall Squats
2x15m Lunge 
2×5 Tempo Squats
2×5 Jump Squats
Then:
Goblet Squat Strength Ladder
10 reps each @ 30, 40, 50, 60
Then:
Couch Stretch, 2 sets of 30s each
Then:
15 minutes to establish a 3RM Front Squat OR 
Then:
4×10 Bench Press
Then:
Cool Down w/120 sec cumulative Hollow on Back
 
Result
3RM FS:
Jeff B. – 185
Scott K. – 185
Marcus W. – 245
Matt C. – 245
Diane M. – 125
Latissa H. – 155
Erica J. – 110
Kathy C. – 110
Lelia G. – 55
Bianca V. – 55
Shari O. – 115
Dana K. – 145
Robyn S. – 150
Erin O. – 155
Lucy R. – 95
Inna M. – 135
Kian O. – 250
Will M. – 275
Ann T. – 115
Tabitha B. – 100
 
Workout 3Power
2×5 Wall Squats
2x15m Lunge 
2×5 Tempo Squats
2×5 Jump Squats
Then:
Goblet Squat Strength Ladder
10 reps each @ 30, 40, 50, 60
Then:
Couch Stretch, 2 sets of 30s each
Then:
Snatch BB Complex
Then:
15 minutes to establish max Snatch-Balance
Then:
Each round for time
30m Prowler Push +
30m Sprint, back +
30m Keg Carry +
30m Prowler Push +
30m Sprint, back +
30m Keg Carry
1:1 Rest
3-4 rounds
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
During the Heartbeat Carry try to keep the KB horizontal as you extend the arms.

During the Heartbeat Carry try to keep the KB horizontal as you extend the arms.

Cradle Carry.

Cradle Carry.

Prepping for Front Squats. Keep that torso upright and drop down between the hips. Knees go out through the sticking point.

Prepping for Front Squats. Keep that torso upright and drop down between the hips. Knees go out through the sticking point.

Lelia has improved this position significantly.

Lelia has improved this position significantly.

Accumulate 2:00 minutes in the Hollow. For so many this is VERY challenging, which is interesting considering it should be a prerequisite to doing and and all high velocity pull-ups, toes to bar or muscle-ups.

Accumulate 2:00 minutes in the Hollow. For so many this is VERY challenging, which is interesting considering it should be a prerequisite to doing and and all high velocity pull-ups, toes to bar or muscle-ups.

Cool down with Sandbag Thrusters. The trick is stabilizing the bag overhead at the finish.

Cool down with Sandbag Thrusters. The trick is stabilizing the bag overhead at the finish.

A fine finish position.

A fine finish position.