10.8.14 Training Sessions (3)

Workout 1, General Preparation
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
2x15m Lunge with Stretch
2×10 Tempo Squats
2×5 Jump Squats
2×10 Split Jumps
Then:
20x Alternating Bulgarian Bag Halos +
10x Push-up +
5x KB Windmill
3 rounds, increase Windmill weight each round
Then:
6x TGU (3 each) +
20x Split Jump 
12 minute AMRAP
Then:
3x Burpees + 30m Sprint, max rounds in two minutes
1:1 Rest Repeat once
Then:
20x BB Grip Roll-ups +
30s Dead Hang 
5 rounds
Every time you don’t go unbroken on Dead Hang add 30m Farmer’s Carry to the end of the workout.
For example, 5 Penalties = 150m Farmer’s Carry at the end of the workout.
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
2x15m Lunge with Stretch
2×10 Tempo Squats
2×5 Jump Squats
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60 ,70
Then:
3×10 Bulgarian Split Squats, maintain 70-80% of weight on from leg
Then:
Work up to 7RM Back Squat
Then:
Back Squat Waves
2x (7-5-3)
Then:
3:00 minute cumulative Hollow on Back
Then:
Cool Down
 
Workout 3, Power
Prep Shoulders
Then:
Snatch BB Complex @ 45#, 1 set
Then:
Snatch Balance + Snatch-Grip Behind-the-Neck Press + 2x OHS Combo
Work up to a heavy single 
Then:
5×2 Paused Snatch (3 sec pause at knee)
Rest as needed between sets
Then:
3x Max Height Box Jumps +
30s ALL-OUT on C2 Rower +
60 sec ME Double-Unders
1:1 Rest, 3 rounds
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Bulgarian Split Squats. Keep the torso upright and kep approximately 70-80% of your weight into the front leg.

Bulgarian Split Squats. Keep the torso upright and keep approximately 70-80% of your weight into the front leg.

A few guys were having trouble staying tall, so I made them raise their arm up as a reminder of what vertical was. It also placed added stretch on the Psoas on the back leg.

A few guys were having trouble staying tall, so I made them raise their arm up as a reminder of what vertical was. It also placed added stretch on the Psoas on the back leg.

3x Burpees + 30m Sprint. Do as many rounds as you can in 2:00. Gasser!

3x Burpees + 30m Sprint. Do as many rounds as you can in 2:00. Gasser!

During the Grip-Roll ups roll the barbell down your fingers as fas as you can.

During the Grip-Roll ups roll the barbell down your fingers as fas as you can.

Feel the burn.

Feel the burn.

If you weren't able to hold for the entire 30 sec you incurred a penalty at the end. Even through the penalty wasn't too severe no one wants to get penalized.

If you weren’t able to hold for the entire 30 sec you incurred a penalty at the end. Even through the penalty wasn’t too severe no one wants to get penalized.