9.19.14 Training Sessions (3)

Workout 1, General Preparation
5-Minute easy Row, Ski Erg, Airdyne
Then:
2x15m Lunge 
2×10 Tempo Squats
2×5 Jump Squats
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60, 70
Chase each set with 10x Split Jumps + 5x Burpees
Then:
The Magic Number is 30
M. E. BB Thrusters @ 95/65
If you get to 30 you’re done. If not, make up the difference with Reverse Burpees
For example, if you do 20 reps of Thrusters do 10 reps of Reverse Burpees immediately following Thrusters
Rest EXACTLY 2:00 minutes after Reverse Burpees are complete, 4 rounds
Then:
The Magic Number is 40/30 on Rower and 35/25 on Ski Erg
M.E. Calories in 60 sec.. 
If you get to 40/30 you’re done. If not make up the difference with KB Headcutters @ 50/40#
For example, if a male does 27 calories in 60 sec do 13x KB Headcutter immediately following Row
Rest EXACTLY 2:00 minutes after Headcutters are complete, 4 rounds
Then:
Fall Down
 
Workout 2, Strength
5-Minute easy Row, Ski Erg, Airdyne
Then:
2x15m Lunge 
2×10 Tempo Squats
2×5 Jump Squats
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60, 70
Chase each set with 10x Split Jumps + 5x Burpees
Then:
EMOM for 8 minutes
4x KB Cleans +
3x Front Squats +
2x Push Press
Then:
Front Squat 135/95# + 1x Rope Climb
10-9-8-7-6-5-4-3-2-1
Then:
Cool Down with Russian Twists using Landmines
 
Workout 3, Power
Prep Shoulders and Hips
Then:
Snatch BB Complex
Then:
5×5 Tall Snatch 
Then:
10 Calorie Ski Erg +
5x Power Snatch
Every 2:00 minutes
5 rounds
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Get as close to 30 reps as possible without putting the barbell down. Doing so requires a level of proficiency. Oh, and don't try to do 30. The drop off will be epic with only a 2:00 minute rest.

Get as close to 30 reps as possible without putting the barbell down. Doing so requires a high level of proficiency. Oh, and don’t try to do 30. The drop off will be epic with only a 2:00 minute rest.

Whatever reps you leave on the table make up with Reverse Burpees.

Whatever reps you leave on the table make up with Reverse Burpees.

Jeff had never climbed a rope. Today he did ten. Awesome work bro.

Jeff had never climbed a rope. Today he did ten. Awesome work bro.

When you get good with the hook try to jump up the rope as far as you can to save distance.

When you get good with the hook try to jump up the rope as far as you can to save distance.

The higher your feet are relative to your head the better. You'll often see people with their feet above their head.

The higher your feet are relative to your head the better. You’ll often see people with their feet above their head.

Cool down with some core work using the Landmine units. Notice the rotation in the hips. The power is in the hips.

Cool down with some core work using the Landmine units. Notice the rotation in the hips. The power is in the hips.