10.13.14 Training Sessions (3)

Workout 1, General Preparation
Jog 400m
Then:
8-Minutes of Medicine Ball Throw and Chase (2-3 players)
Then:
5x Pull-up +
30m Farmer’s Carry
5x Push-ups +
30m Bear Crawl
4 rounds, still warming up
Then:
10-1 Fat Bar Deadlift + 30s FLR, on elows
10 reps/30 sec FLR, 9 reps/30 sec FLR, 8 reps/30 sec FLR. etc.
Then:
4x30m Sled Drags, AHAP
Rest while other players go.
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
2×5 Wall Squats
2x15m Lunge + Quad Stretch
2×10 Tempo Squats
2×5 Jump Squats
2×5 Tuck Jumps
Then:
Couch Stretch, 2×30 sec each
Then:
“Strength Total” (variant)
15 minutes to establish max Front Squat for the day
Then:
15 minutes to establish max Deadlift for the day
Then:
15 minutes to establish max CG Bench Press for the day
Then:
Cool Down
 
Results
FS, DL, BP, (total):
Diane M. – 135#, 215#, X
Scott K. – 205#, 305#, 205# (755#)
Jeff B. – 215# PR, 265# PR, 155# (635#)
Erica J. – 120# PR, 185# PR, 90# (395#)
Lelia G. – 95#, 155#, 95# (345#)
Kelly W. – 135# PR, 215# PR, 100# PR (450#)
Alex N. – 195#, 295# PR, 160# PR (650#)
Dana K. – 155#, 220# PR, 125# PR (500#)
Inna M. – 145# PR, 185# PR, 105# PR (435#)
Tabitha B. – 115#, 160#, 80# (355#)
Brittany R. – 150# PR, 215# PR, 110# PR (475#) 
Susan K. – 150# PR, 235# PR, 140# (520#) 
Jim C. – 285#, 335#, 255# (875#)
 
 
Workout 3, Power
T-Spine Mobility
2×5 Wall Squats
2x15m Lunge + Quad Stretch
2×10 Tempo Squats
2×5 Jump Squats
2×5 Tuck Jumps
Then:
Couch Stretch, 2×30 sec each
Then:
Snatch BB Complex
Then:
15 minutes to establish max Snatch for the day
Then:
4×2 Snatch Pulls @ 110%, use straps if desired
Then:
15 minutes to establish max Clean for the day
Then:
4×2 Clean Pulls @ 110%, use straps if desired
Then:
Cool Down
 
Results
Snatch, Clean:
Inna M. – 80 PR, 120 PR
Erin S. – 75, 105
Erin O. – 75, 135
Brittany R. – 105, 125
Susan K. – 80, 105
 
Coach’s Comments
N/A
 
Photos
The Pull-up + Farmer's Carry + Push-up + Bear Crawl caper was an effective warm-up.

The Pull-up + Farmer’s Carry + Push-up + Bear Crawl caper was an effective warm-up.

On the Medicine Ball Throw and Chase I challenged everyone to get he ball across the floor in four throws.

On the Medicine Ball Throw and Chase I challenged everyone to get he ball across the floor in four throws.

Alex coming out of the hole on Front Squat.

Alex coming out of the hole on Front Squat.

As the ladder sets lower the FLRs get closer together. Stay horizontal with the floor and maintain good core tension.

As the ladder sets lower the FLRs get closer together. Stay horizontal with the floor and maintain good core tension.

4 sets as heavy as possible. I know the weight is right when the player is 45 degrees to the floor and having a hard time walking in a  straight line.

4 sets as heavy as possible. I know the weight is right when the player is 45 degrees to the floor and having a hard time walking in a straight line.

Inna showing control in the bottom.

Inna showing control in the bottom.

Create momentum on the barbell and go get it. The best analogy I've ever heard is skip the bar off the hips like your skipping a rock over a pond. The contact should be swift and  aggressive.

Create momentum on the barbell and go get it. The best analogy I’ve ever heard compares the second pull to skipping  a rock over a pond. The contact should be swift, aggressive, and under control.