10.10.14 Training Sessions (3)

Workout 1, General Preparation
400m Jog
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS with Dowel
2×5 Explosive Jump Squats
2×5 Tuck Jumps
Then:
Javorek DB Complex, variant:
Biceps Curls +
Upright Rows +
Bent-Over Rows +
Thrusters +
Lateral Lunges (left and right = 1 rep) +
Push-up/Row Combo (left + right = 1 rep)
One warm-up round
Then:
3 consecutive rounds of 6 reps AHAP.
Then:
With a continuous running clock, perform the following:
0:00–5:00 do 1000 Meter Row/Ski
5:00-10:00 do 50x Burpees
10:00–15:00 do 30x Strict Pull-Ups
15:00-20:00 do 50x Wall Ball Shots
20:00-25:00 do 40 Box Jump-Overs
25:00-30:00 do 800 Meter Run
Then:
Cool Down
 
 
Workout 2, Strength
400m Jog
3x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Shoulder Passes
2×5 OHS with Dowel
2×5 Explosive Jump Squats
2×5 Tuck Jumps
Then:
Couch Stretch, 2×30 sec each
Then:
“Squat Party”
Men start @ 135#, Women @ 75#
8 reps is the goal. After each set add 20# to the bar
Start with OHS.
When you can no longer perform 8 reps of OHS do Front Squats.
When you can no longer perform 8 reps of Front Squat do Back Squats
Record final weight for 8 reps.
Then:
50x (25 each) Half-TGU, Heavy
Then:
Cool Down
 
 
Workout 3, Power
400m Jog
3x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Shoulder Passes
Then:
Snatch BB Complex @ 45#
Then:
15 minutes to establish max for day 3-Position Snatch
Then:
15 minutes to establish 10RM Back Squat
Then:
200m Sprint +
20x HSPUs +
30x Jumping Back Squats @ 45#
2 rounds for time
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Bobby eyeing his target.

Bobby eyeing his target.

The Push-up Row Combo was giving people fits today. It's a true core exercise when you do it right. As you row the arm lock the hips into place through the core. Any hip rotation means the core is not fully stabilizing the pelvis. Row high enough the elbow passes the back.

The Push-up/Row Combo was giving people fits today. It’s a true core exercise when you do it right. As you row lock the hips into place with your core. Any hip rotation means the core is not fully stabilizing the pelvis. Row high enough the elbow passes the back.