9.16.14 Training Sessions (3)

Workout 1, General Preparation
 5-minute easy Row, Ski, Airdyne w/a partner, switch every 20-30 sec.
Then:
T-Spine
2×5 Band Tears
2×5 Shoulder Passes
3x15m Lunge + 15m Bear Crawl
2×5 Burpees
2×5 Tuck Jumps
3×5 KB Bottoms-up Press
3x30s Box Arch Holds
Then:
In teams of two complete the following, alternate turns every 60 sec:
100 Calories on C2 Rower/Ski Erg +
100x Burpees +
100x DB Ground-to-Overhead  40/30# +
100x Box Jump-Overs @ 24/20″ +
100 Calories on C2 Rower/Ski Erg
for time
30 minute time cap
Then:
Cool Down
 
 
Workout 2, Strength
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS @ dowel
Then:
Snatch BB Complex (short)
4 reps each:
Hang Muscle Snatch +
OHS +
BTN Press +
Drop Snatch
2 sets, light
Then:
OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Rest as needed between sets
Go for a PR if it’s in the tank.
Then:
Cool Down with Back Work
 
 
Workout 3, Power
400m Walk/Jog Matrix
Then:
2x15m Lunge
2×10 Squats
2×5 Jump Squats
3×3 Tuck Jumps
3×2 Broad Jumps
Then:
Work up to Heavy Dead Stop Back Squat (3 sec pause in bottom), 5-8 minutes
Chase with 5x High Box Jumps
4 sets, 3:00 minute rest between sets
Then:
1:00 M.E. Double Unders +
1:00 M.E. Clean and Jerk @ 95/75# +
1:00 M.E. Airdyne +
1:00 M.E. HSPUs
2:00 Rest
3 rounds
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
I like presenting the OHS in a strength ladder because it gives the athlete a chance to take their time and produce 55 perfect reps. every now and then they'll PR on the single.

I like presenting OHS in a strength ladder because it gives the athlete a chance to take their time and produce 55 perfect reps. Every now and then they’ll PR on the single.

Chase the overhead work with some quality back work to round the program off.

Chase the overhead work with some quality back work to round the program off.

Contact the ground each rep.

Contact the ground each rep.

Follow through overhead.

Follow through overhead.

Even though there's a rest built in it still stings. That little bit of rest allows the athlete to push harder when it's their turn. Extend that over a 30 minute periods and fatigue is unavoidable.

The one minute break allows the athlete to push harder when it’s their turn. Extrapolate that over a thirty minute period and fatigue is unavoidable.

Warming up with connectivity.

Warming up with connectivity.

A lot of action for the middle of the day.

A lot of action for the middle of the day.