10.17.14 Training Sessions (3)

Workout 1, General Preparation
2x15m Lunge
2×10 Tempo Squats
2×5 Jump Squats
2×5 Burpees
Then:
Jump Letters
5 rep of “T” (5 jumps per rep)
5 reps of “W” (8 jumps per rep)
5 reps of “Z” (6 jumps per set)
Then:
300m Run +
2x (5x Strict Pull-up + 10x Push-up + 20x Squat)
2 rounds
Then:
15x Goblet Squat, AHAP +
40x Explosive Step-up Hops +
20s Rope Hang, see photo
2 rounds
Then:
15x Push Press, odd minutes
15x KBS, even minutes
16 minute EMOM, 8 rounds each
Then:
“Weak Link” Cool Down
Everyone performs 1:00 ALL-OUT on the C2 Rower for max meters
Top 25% are done. The rest go again.
Top 25% are done. The rest go again. 
Continue until there is only one. 
 
 
Workout 2, Strength
Jog 400m
Then:
2x15m Lunge
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×5 Shoulder Passes
2×5 Burpees
Then:
Pull-up Variations, all @ BW (48 total), 4010 tempo
8 reps each version:
1. Pronated-Grip
2. Headbangers (4 each)
3. Sub-Scap Pull-ups, i.e. lean-aways
4. Neutral Fat Grip
5. Towel
6. 1 and 1/4 (at bottom) Chin-up
Rest as needed between sets
Then:
Max Reps DB Chest Press, AHAP +
6x Front-Loaded Walking Lunges (clean from floor) @ 95-225# +
4x Sandbag Clean (2 each shoulder), Heavy
5 sets
Then:
Cool Down
 
Workout 3, Power
Jog 400m
Then:
2x15m Lunge
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×5 Shoulder Passes
2×5 Burpees
Then:
BB Complex
Deadlift + 
Bent-Over Row +
Hang Power Clean +
Front Squat +
Push Press +
Back Squat
6 reps each @ 45#
4 reps each @ 75#
2 reps each @ AHAP
Then:
Set a clock for 3:00 minutes
Do a 500m Row +
Max Clean and Jerk
Rest exactly 2:00 minutes
Repeat until 45x CJ have been completed or you’ve done 6 total rounds.
Then:
Set a clock for 2:00 minutes
Do a 250m Ski +
Max Wall Ball 
Rest exactly 2:00 minutes
Repeat until 75x Wall Ball have been completed or you’ve done 6 total rounds
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Headbangers. Shift and pull to one side.

Headbangers. Shift and pull to one side.

Fat, Neutral Grip. Big hands are a certain advantage.

Fat, Neutral Grip. Big hands are a certain advantage.

Towel pull-ups.

Towel pull-ups. Challenging the grip in a different way.

I had the guys do max reps at 2x65# DB. The neutral orientation of the bells is healthier for the shoulders.

I had the guys do max reps at 2×65# DB. The neutral orientation of the bells is healthier for the shoulders.

AHAP for the 6x Front-Loaded Lunges.

AHAP for the 6x Front-Loaded Lunges.

Finish the set with 4x heavy Sandbag Cleans. 80# bag.

Finish the set with 4x heavy Sandbag Cleans. 80# bag.

If a "normal" Dead hang is too easy, try it with a rope. Miguel holding on the dear life.

If a “normal” Dead hang is too easy, try it with a rope. Miguel holding on the dear life.

A closer look at the wrap.

A closer look at the wrap.