11.14.15 Training Sessions (3)

Workout 1, General Preparation
T-Spine Mobility
Then:
2×5 Box Breathing
2×10 Squats
2×5 Jumps Squats
2×5 Band Tears
2×10 Shoulder Passes
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
5 Minute Stations:
Ski Erg, max calories
Wall Ball, max reps
KB Farmer’s Carry, max distance (every time you put KBs down do 3x Burpees)
Forward Sled Drag (over shoulders), max distance
DB Snatch, max reps
C2 Rower, max meters
Rest 2 minutes between sets
Then:
Fall Down
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Box Breathing
2×10 Squats
2×5 Jumps Squats
2×5 Band Tears
2×10 Shoulder Passes
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
Mobility, 5-8 minutes
Then:
Work up to 5RM Front Squat
Then:
Max Reps Front Squats at 5RM
Rack the bar
Immediately do max Reps Back Squat (probably 2-4 difficult singles)
Rest fully
4 sets
Then:
4×5 Pendlay Rows
Then:
3×1:00 Box Arch Holds, time permitting
Then:
Cool Down
 
Workout 3, Power
Prep shoulders and hips
Then:
Snatch BB Complex @ 45#
Then:
Work up to max Paused Snatch (3 sec above knee) for the day
Then:
5×1 @ 90% of day’s max
Rest 2:00 minutes between sets
Then:
With a rolling clock…
1:00 ME Power Cleans 
1:00 ME Sledgehammer Hits into Tire 
1:00 ME Double Unders
1:00 Rest
4 rounds
Then:
4xME Stationary Dip Supports to technical failure
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Secure the straps and lean into it. That burning sensation in your legs is your own blood poisoning you.

Secure the straps and lean into it. That burning sensation in your legs is your own blood poisoning you.

Dana pulling.

Dana pulling.

It is what you make of it.

It is what you make of it.

The Pendlay Rows are an exercise in trunk and hip rigidity. The body stays still while the arms and scapula pull the bar in.

The Pendlay Rows are an exercise in trunk and hip rigidity. The body stays still while the arms and scapula pull the bar in.

Get parallel and stay there.

Get parallel and stay there.

3x1:00 Box Arch Holds. This is a fantastic posterior chain endurance exercise. Most people find one minute very long. The truth is it's beginner level. Four minutes is the gold standard.

3×1:00 Box Arch Holds. This is a fantastic posterior chain endurance exercise. Most people find one minute very difficult. The truth is it’s four minutes is the gold standard.

If it isn't perfect it isn't right. Hold until technical failure.

If it isn’t perfect it isn’t right. Hold until technical failure.