10.31.14 Training Sessions (3)

Workout 1, General Preparation
2x15m Lunge + 15m Bear Crawl
2×10 Tempo Squats
3×10 Shoulder Passes
4×10 KB Headcutter, go up once
3×5 Burpees
2×5 Tuck Jumps
Then:
10x Double KBS, AHAP +
10x Burpees +
30s Hard Row/Ski Erg/Airdyne +
1-8 Front Squat Ladder, AHAP
First round looks like…
10x KBS +
10x Burpees +
30s Hard Row + 
1x Front Squat
Second round looks like…
10x KBS +
10x Burpee +
30s Hard Row + 
2x Front Squat
Continue until you complete 8x Front Squats
Then:
Fall Down
 
Workout 2, Strength
T-Spine Mobility
Then:
3×5 Band Tears
3×10 Shoulder Passes
2×5 OHS @ dowel
2×5 Drop Snatch @ dowel
4×4 Split Squats
Then:
15x Thick DB Rows, each +
M.E. Hands and Feet Hollow Hold
Rest plenty
4 sets
Then:
1x Rope Climb +
15x Push-ups +
5x Axle Deadlifts, AHAP
20 minute AMRAP
Then:
Cool Down
 
Workout 3, Power
T-Spine Mobility
Then:
3×5 Band Tears
3×10 Shoulder Passes
2×5 OHS @ dowel
2×5 Drop Snatch @ dowel
3×12 Pistols holding onto rings
3×1:00 Toes-n-Nose Handstand Holds
Then:
Snatch-Specifc BB Complex @ 45#
Then:
Power Snatch + OHS + Hang Snatch
Find max for complex
Then:
20x Alternating Pistols + 400m with a Sandbag, 1:1 rest
3 rounds
Then:
Cool Down with Handstand Walk practice, time permitting.
 
 Coach’s Comments
N/A
 
Photos
Lots of grip work in today's strength class, starting with sets of 15 Thick Single-Arm DB Rows.

Lots of grip work in today’s strength class, starting with sets of 15 Thick Single-Arm DB Rows.

A simple and effective core exercise. Feet and Hands Hollow.

A simple and effective core exercise. Feet and Hands Hollow.

Jeff searching for the lock.

Jeff searching for the lock.

Zac not needing one with the legless climb.

Zac not needing one with the legless climb.

During the 30 "Hard" effort I expect something more than casual. Coming off the Airdyne you should feel "effected."

During the 30 “Hard” effort I expect something more than casual. Coming off the Airdyne you should feel “effected.” Set a standard for yourself, whether it’s watts, rpm, or meters; anything to keep you honest and reaching.

Warming up Pistols. Though I hate the movement, it's used in competition and must be taught. The rings allow the athlete to feel the right position and warm-up intelligently before the real work later.

Warming up Pistols. Though I hate the movement, it’s used in competition and must be taught. The rings allow the athlete to feel the right position and warm-up intelligently before the real work later.

Hardwiring a perfect position. Nose and toes against the wall.

Hardwiring a perfect position. Nose and toes against the wall.

Clients always ask what the difference between one bell and two is. My answer is, "try it" and you'll see.

Clients always ask what the difference between one bell and two is. My answer is, “try it” and you’ll see.