10.21.14 Training Sessions (3)

Workout 1, General Preparation
Jog 400m
Then:
10x Tempo Squats + 15m Lunge + 15m Bear Crawl (back to start)
10x Jump Squats + 15m Lunge + 15m Bear Crawl
10x Split Jumps + 15m Lunge + 15m Bear Crawl
10x Burpees + 15m Lunge + 15m Bear Crawl
Then:
P1 10x Rogue Farmer Bar Deadlifts (hand-release in bottom) + 15m Farmer’s Walk
P2 Airdyne, max calories
P3 Rest
12 minutes
Then:
P1 2x (10x Wall Ball + 5x Burpee) 
P2 C2 Rower, max calories
P3 Rest
12 minutes
Then:
P1 10x Goblet Squat + 5m-10m-15m Shuttle w/KB
P2 Ski Erg, max calories
P3 Rest
12 minutes
Record team calories for entire workout
Then:
Cool Down
 
Workout 2, Strength
2×5 Wall Squats
15m Lunge + Quad Stretch
2x (5x Squats + 5x Jump Squats + 5x Burpees)
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60
Chase each set with 5x Explosive Tuck Jumps
Then:
Coach Stretch, 2×30 sec each
Then:
Work up on Back Squats
Then:
5×5 Back Squats w/Chains
Rest fully between sets
Then:
3×12 BB Jump Squats, chains-only
Then:
4x40s Box Arch Supports
Then:
Cool Down
 
Results
5×5 BS (+ 75# of chains):
Jeff B. – 135
Scott K. – 135
Erin O. – 95
Brittany R. – 95
Tammi J. – 95
Brook N. – 95
Jen J. – 95
Inna M. – 105
 
 
Workout 3, Power
Prep Shoulders
Then:
Snatch BB Complex
Then:
3x15m Power Clean + 2x Lunge + Push Press
Then:
3x Heavy Axle Deadlifts
20s ALL-OUT Ski Erg @ >115m for males, 90m for females
Rest fully, 5 rounds
Then:
3×4 Pull-up + Pull-Over
Then:
Cool Down 
 
Coach’s Comments
N/A
 
Photos
When Olga first deadlifted the Farmer Bars she could barely get them of the ground. But as she adjusted she ended up doing all of them plus a 15m farmer's walk.

When Olga first deadlifted the Farmer Bars she could barely get them of the ground. But as she adjusted she ended up doing all of them plus a 15m farmer’s walk in a 12 minutes circuit.

Box Arch Supports. A great cool down.

Box Arch Supports. A great cool down.

There are multiple reasons to use chains. My intention today was to encourage a deep squat because as you drop into the squat the weight actually gets lighter. The other benefit is added tension at the top when the  movement typically gets easier. Erin readying herself.

There are multiple reasons to use chains. My intention today was to encourage a deep squat because as you drop into the squat the weight actually gets lighter. The other benefit is added tension at the top when the movement typically gets easier. Erin readying herself.

Jeff is a fantastic squatter.

Jeff is a fantastic squatter.