11.3.14 Training Sessions (3)

Workout 1, General Preparation
2×15 Lunge + 15m Bear Crawl
2×10 Tempo Squats
2×5 Jump Sauats
2×5 Burpees
Then:
100x Team Ball Slam/Burpees (1:1), to warm-up
Then:
KB Push Press @ 2×45/25# + L-Hang from Pull-up bar
20 reps/60s, 15 reps/45s, 1o reps/30s, 5 reps/15s, Max reps/Max Hang
Then:
P1 30s Whip Smash, explosive singles
P2-P4 Rest, approximately 90 sec
During “rest” perform 20x Push-ups
5 rounds each player
Then:
4x (each direction) Hollow-to-Arch Rolls across floor
3 sets
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Shoulder Passes (10 reg, 10 rev)
2x15mLunge + 15m Reverse Lunge
3×10 KBS @ 50, 60, 70
Then:
5×8 Deficit Deadlift (stand on 2×25-45# plates to create deficit)
Then:
2x (1-4) Ring Pull-up Ladder, maintain strict hollow position
Then:
10-Miniutes of Max BB Strict Press @ 75/45
Then:
Cool Down
 
 
Workout 3, Power
Prep Shoulder and Hips
Then:
Snatch BB Complex @ 45#
Then:
15 minutes to establish max Snatch for the day
Then:
15 minutes to establish max Clean and Jerk for day
Then:
4×2:00 ME Burpees
Rest EXACTLY 30 sec between rounds.
Calculate average Burpees for score.
Then:
Cool Down
 
Result
Snatch, CJ:
Inna M. – 75, 105
Kian O. – 95, 175
Susan K. – 75, 105
Brittany R. – 95, 135 
 
Coach’s Comments
N/A
 
Photos
The Whip Smash will steal your soul. It's powerful and all encompassing.

The Whip Smash will steal your soul. It’s powerful and all encompassing. I put a video up on my FB page.

Deficit Deadlifts require more range of motion and therefore more recruitment of the leg musculature. A couple 25# plates usually suffice. If you struggle (range of motion-wise) to get into a good position from floor, deficits are contra-indicated. Make sure the spine is neutral in the bottom as a qualifier.

Deficit Deadlifts require more range of motion and therefore more recruitment of the leg musculature. A couple 25# plates usually suffice. If you struggle (range of motion-wise) to get into a good position from floor, deficits are contra-indicated. Make sure the spine is neutral in the bottom as a qualifier.

A closer look...

A closer look…

L-Hangs. The goal is to keep the legs at or slightly above parallel for the duration of each hold.

L-Hangs. The goal is to keep the legs at or slightly above parallel for the duration of each hold.

It's amazing what a simple shift of tools can do to an exercise. If you're use to using a stationary bar all the time for your pull-up work try the rings. You'll be amazed at how different it feels. For some it's easier, for other much more challenging.

It’s amazing what a simple shift of tools can do to an exercise. If you’re use to using a stationary bar all the time for your pull-up work try the rings. You’ll be amazed at how different it feels. For some it’s easier, for other much more challenging.

10-Minutes requires some pacing. My advise is NOT to go to failure on the first few sets. Getting over 100 reps is a good goal.

10-minutes requires some pacing. My advise is NOT to go to failure on the first few sets. Getting over 100 reps is a good goal. Jeff showing a fine lockout.