9.22.14 Training Sessions (3)

Workout 1, General Preparation
10x Balancing Figure 8 Leg Swings, each
2x15m Lunge + Quad Stretch, slow
2×5 Band Tears
2×5 Shoulder Passes
2×10 Half Bridges (see photo)
2×10 Tempo Squats
2×5 Explosive Jumps Squats
2×5 Tuck Jumps
Then:
5-Minute M.E. Stations:
M.E. Sandbag Thrusters @ 60/40
M.E. Row (meters)
M.E. Wall Ball @ 20/14
M.E. American-Style KBS @ 60/40
M.E. Burpee/Pull-ups
Rest 2:00 minutes between sets
Then:
Foam Roll, Stretch, IV, etc.
 
 
Workout 2, Strength
10x Balancing Figure 8 Leg Swings
2x15m Lunge + Quad Stretch
2×5 Band Tears
2×5 Shoulder Passes
2×10 Half Bridges
2×10 Tempo Squats
2×5 Explosive Jumps Squats
2×5 Tuck Jumps
Then:
4×10 KBS @ 40, 50, 60, 70
Then:
15 minutes to establish max Deadlift for day
Then:
3xM.E. @ 80%
Rest plenty between sets
Then:
4×10 Barbell “Z” Press
Then:
Cool Down
 
Results
1RM Deadlift:
Kian O. – 405 PR
Matt C. – 405 PR
Diane M. – 235
Wayne M. – 245
Xeve S. – 305
Jeff B. – 255 PR
Andy L. – 285 PR
Victor R. – 235
Robyn S. – 185
Kelly W. – 185
Bianca V. – 115
Inna M. – 175
Rob J. – 255
Latissa H. – 315 PR
Zac Z. – 365
Cedric J. – 505
Will M. – 405 PR
Tucker R. – 295
Intern – 195 PR
Jen H. – 255 PR
Tabitha B. – 145 PR
 
 
Workout 3, Power
Prep Shoulders, 5 minutes
Then:
Snatch BB Complex
Then:
5×5 Tall Snatch
Then:
10 Calories Ski +
5x Power Snatch
Every 2:00
5 rounds
Then:
Cool Down with Handstand Walk practice
 
Coach’s Comments
N/A
 
Photos
Half Bridges.

Half Bridges.

We don't do these enough. The Bupee/Pull-up is one of the more "total body" movements you can do in the gym. From flat on the floor to airborne with your chest against the pull-up bar.

We don’t do these enough. The Bupee/Pull-up is one of the more “total body” movements you can do in the gym. From flat on the floor to airborne with your chest against the pull-up bar and back again.

Potent.

Potent.

If you can't jump up to the pull-up bar do burpee/box jumps or step-overs.

If you can’t jump up to the pull-up bar do burpee/box jumps or step-overs instead.

Kian hitting a big PR of 405#. It was a grind.

Kian hitting a big PR of 405#. It was a grind.

Workouts like these are wheat you make of them. Five minutes is an eternity is you're going all out and giving each station your best effort. It not that bad if you half ass it though. The choice is yours.

Workouts like this are what you make of them. Five minutes is an eternity if you’re going all out and giving each station your best effort. Conversely, it’s not that bad if you half ass it. The choice is yours.

The "Z" Press. This one is particularly telling of thoracic mobility. Because you lose extension in the lumbar area in a seated position, all that's left is the upper spine. So if you extend well you'll be able to get into a good position. If not, it's probably won't happen.

The “Z” Press. This one is particularly telling of thoracic mobility. Because you lose extension in the lumbar area in a seated position, all that’s left is the upper spine. So if you extend well through your t-spine you’ll be able to get into a good position. If not, it’s probably not gonna happen.

The McKenzie position is a good resting position between sets of deadlifts.

The McKenzie position is a good resting position between sets of deadlifts.