10.15.14 Training Sessions (3)

Workout 1, General Preparation
 Jog 400m 
Then:
2x15m Lunge + 15m Reverse Bear Crawl
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×5 Shoulder Passes
Then:
Windmill/Goblet Squat Combo
6-6-6 @ 40
4-4-4 @ 50
3-3-3 @ 60
Then:
Couch Stretch, 2 x30-40 sec each
Then:
20x Split Jumps +
10x “Triangle” Burpees +
5x KB Front Squats
15 minute AMRAP
Then:
4x (2 each) TGU +
10x BB Strict Press +
4x TGU +
10x Strict, Dead Hang Pull-ups
3 rounds, not for time
Then:
Cool Down
 
 
Workout 2, Strength
 Jog 400m 
Then:
2x15m Lunge + 15m Reverse Bear Crawl
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×5 Shoulder Passes
2×5 Push-ups
Then:
4×10 BTN Snatch-Grip Push Press
Then:
4×5 Snatch-Grip Deadlift 
Then:
7x Bar-Facing “Triangle” Burpees +
7x Shoulder to Overhead 
1:3 Rest
5-7 rounds, depending on time
Then:
Cool Down 
 
 
Workout 3, Power
Jog 400m 
Then:
2x15m Lunge + 15m Reverse Bear Crawl
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×5 Shoulder Passes
Then:
Work up to your heaviest 15m OH Walking Lunge (must be cleaned from floor)
Then:
EMOM for 12:00
10 Wall Balls 20/14#
In the remainder of each minute:
ME Burpees
*Score is total Burpees.
Then:
600m Single-Arm Farmer’s Walk @ 70#
Alternate arms as needed
Then:
Cool Down
 
Results
Total Burpees:
Jen H. – 81 reps
Inna M. – 71 reps
Erin S. – 57 reps
 
Coach’s Comments
N/A
 
Photos
A fine finish. From the dip to the overhead position, everything should remain vertical.

From the dip to the overhead position, everything should remain vertical and stable.

Go as high as possible. That means elevating the shoulders and being active into the bar at it's highest point.

Go as high as possible. That means elevating the shoulders and being active against the bar at it’s highest point.

Don't move the bell, move under it.

Don’t move the bell, move under it.

We played with "Triangle" Burpees today in both groups. It's simple tweak. Instead of placing the hands outside the shoulders touch the index finger and thumb together. The chest must make contact with the hands each rep.

We played with “Triangle” Burpees today in both groups. It’s a simple tweak, but changes the movement nonetheless. Instead of placing the hands outside the shoulders form a triangle with your index finger and thumb. The chest must make contact with the hands each rep.

Bar-facing Burpees.

Bar-facing Burpees/Bar Hops