11.7.14 Training Sessions (4)

Workout 1, General Preparation
Jog 400m 
Then:
10-minute team Row/Ski/Airdyne, max meters
Then:
1x KB Gauntlet Carry, AHAP +
60m “Flying” Burpee + 
30x KB Hi-Pull @ 50/35 +
15x “Sideways” Toes-to-Bar +
60x Double Unders +
30x Box Jump-Overs @ 30/24 +
15x HSPUs or Sandbag Thrusters @ 80/40 or Ring Dips +
800m Run
30 minute AMRAP
Then:
Fall Down
 
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Shoulder Passes
15m Lunge + Quad Stretch
2×10 Tempo Squats
2×5 Tuck Jumps
Then:
BB Complex, 6 reps each:
Deadlift + 
Bent-Over Row +
Hang Power Clean +
Front Squat +
Push Press +
Back Squat +
Push-up
3 sets, light-to-moderate
Then:
5x Back Squat w/ Chains +
60s Rest +
Max Reps Strict Pull-ups @ 3010 tempo +
Rest 3:00 minutes
4 sets
Then:
4x (30/30) Jump Squat
Rest 2:00 minutes
4x (30/30) KBS, “Rest” holding KB in Dead Hang position
Then:
Cool Down
 
 
Workout 3, Power
Prep shoulder and hips
Then:
Snatch BB Complex @ 45#
Then:
4×3 UB Hang Cleans (full catch)
Rest as needed between sets
Then:
Max Reps T&G Full Clean (from floor @ 90% of above triplet)
Then:
4×2 Clean Pulls, AHAP (use straps if desired)
Then:
30 Calorie Row + 
20x Pistols (1:1) +
10x Shoulder-to-Overhead
3 rounds for time
Then:
Cool Down
 
Results
Hang Cleans, Met-Con:
Aubrey H. – 135#, 12:13 (mod Pistols)
Brittany – 135#, 13:16
 
Workout 4, Benchmark
Primal Tri:
150 Calories on Airdyne +
2000m Row +
2.75 mile run
for time
 
Results
Primal Tri:
Brooke N. – 53:22
Dan V. – 42:30
Katie W. – 37:11 (7 sec shy of the gym record)
Stephen C. – 34:58
Seth L. – 41:41
Andrew T. – 44:20
 
Coach’s Comment
N/A
 
Photos
We've been playing a lot with "sideways" Toes-to-Bar. The variation in hand position really challenges your ability to stay straight and in control.

We’ve been playing a lot with “sideways” Toes-to-Bar. The variation in hand position really challenges your ability to stay straight and in control. Kipping is a whole other ball game. But like most things, once you’ve got it you’ve got it.

Who says Olympic lifting isn't metabolic?

Who says Olympic lifting isn’t metabolic?

Brittany pulling herself under the bar.

Brittany pulling herself under the bar.

Athlete's had options in today's FYF program. They could do HSPUs, Ring Dips, or Sandbag Thrusters. They all kind of suck. It's more a matter of what you have and don't have (ability-wise)

Athlete’s had options in today’s FYF program. They could do HSPUs, Ring Dips, or Sandbag Thrusters. They all kind of suck. It’s more a matter of what you have and what don’t have (ability-wise).

The Gaunlet got harder as the day progressed. This morning is was a cool 55 degrees outside. By noon it got up in the 80s.

The Gauntlet got harder as the day progressed. This morning is was a cool 55 degrees outside. By noon it got up in the 80s. The bells also had a chance to bake in the sun. 

Pistols.

Pistols.

Modified Pistols.

Modified Pistols.