10.20.14 Training Sessions (3)

Workout 1, General Preparation
T-Spine Mobility
Then:
2×5 Band Tears
2×5 Shoulder Passes
2×10 Push-ups
Then:
4x20s Handstand Hold (P1 holds P2’s feet)
4x15m Wheelbarrow Walk
Then:
DB Complex:
10x Curls +
10x Upright Rows +
10x Bent-Over Row +
Max Reps Strict Press +
20s ALL-OUT Battleropes, various
Rest fully, 4 rounds
Then:
30s ALL-OUT Row/Ski Erg + 90s Rest
During “rest” perform 12x Heavy UB Ball Slams + 6x Burpees
5 rounds
Then:
Cool Down
 
Workout 2, Strength
2x15m Lunge + 15m Bear Crawl
2×10 Squats
2×5 Jump Squats
3×10 KBS @ 40, 50, 60
Then:
Work up to 3RM Deadlift
Then:
5-Rep Deadlift Clusters
1-1-1-1-1
Rest 20s between reps
Rest fully, 3 sets
Then:
5×10 Strict Press, AHAP
Then:
Cool Down
 
Results
DL Clusters:
Matt C. – 365
Diane M. – 205
Jen H. – 225
Jeff B. – 225
Andy L. – 245
Joe G. – 255
Erica J. – 155
Robyn S. – 185
Kelly W. – 185
Lelia G. – 155
Farrah P. – 165
Summer H. – 155
Sarena J. – 155
Ann T. – 135
Tabitha B. – 135
Brittany R. – 185
Inna M. – 175
Susan K. – 185
Bianca V. – 125
Jamie B. – 135
 
Workout 3, Power
2x15m Lunge + 15m Bear Crawl
2×10 Squats
2×5 Jump Squats
3×10 KBS @ 40, 50, 60
Then:
Snatch BB Complex
Then:
Max for day Deadlift + Hang Snatch, 15 minutes
Then:
Max for day Deadlift + Hang Clean, 15 minutes
Then:
4×2 Snatch Pulls @ 110%
Then:
4×2 Clean Pulls @ 110%
Then:
Cool Down
 
Results
Snatch Complex, Clean Complex:
Inna M. – 85 PR, 115
Brittany R. – 105, 125
Erin S. – 90 PR, 115
Coach – 225, 275
 
Coach’s Comments
N/A
 
Photos
I got away from the connectivity work for a few weeks. As I was writing today's workout the idea of  doing some popped into my head and I was suddenly disappointed I'd gone this long without. There is great value in learning how to connect the upper and lower through the core. Self-awareness is king.

I got away from the connectivity work for a few weeks. As I was writing today’s workout the idea of doing some popped into my head and I was suddenly disappointed I’d gone this long without it. There is great value in learning how to connect the upper and lower body through the core. Self-awareness is king.

Another of my favorite core movements.

Another of my favorite core movements.

Clusters are amazing. High nervous system recruitment and one of the best methods for developing overall strength. Thank you Carl Miller. 15 reps @ 90% 1RM will fry you.

Clusters are amazing. High nervous system recruitment and one of the best methods for developing overall strength. Thank you Carl Miller. 15 reps @ 90% 1RM will fry you. I was impressed with everyone this morning; great form even at near maximal loads. It’s a testament to good coaching and dedication to the “right way.” I never push unless it’s warranted, always a ring on the said of form first. That approach has yielded some very strong athlete who really understand how to move.

Battleropes!!!!!!!! Such a unique and paralyzing tool.

Battleropes!!!!!!!! Such a unique and paralyzing tool.

90s "rest" flies by when you have to perform 12x Ball Slam and 6x Burpees doing that time. Everyone jokes I don't know what the work "rest" means. Like many words, it can have multiple meaning and multiple contexts. In this context it means do some more work before you do the thing that you are "resting" for.

90s “rest” flies by when you have to perform 12x Ball Slam and 6x Burpees doing that time. Everyone jokes I don’t know what the word “rest” means. Like many words, it can have multiple meaning and multiple contexts. In this context it means do some more work before you do the thing that you are “resting” for.

Grinding it out!

Grinding it out!

Clean Pulls at 110% of today complex. Even through you aren't cleaning it you have to move as if your intent to. Control past the knees and give it everything you've got.

Clean Pulls at 110% of today complex. Even though you aren’t cleaning it you have to move as if your intent to. Control past the knees and give it everything you’ve got.