11.18.14 Training Sessions (3)

Workout 1, General Preparation
Group Dynamic Warm-up, 5-8 minutes
Then:
P1 5x DB Snatch, left + 5x DB Snatch, right + 10x “Target” Burpees
P2 Rest
Switch, max rounds in 12 minutes
Then:
P1 10 Calorie Ski + 10x Heavy American-Style KBS
P2 Rest
Switch, max rounds in 12 minutes
Then:
P1 10x Ball Slams + 15m Wheelbarrow Walk
P2 Rest (Hold P1’s feet for Wheelbarrow walk)
Switch, max rounds in 12 minutes
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Wall Squat
2x15m Lunge + 15m Bear Crawl
2×10 Tempo Squats
2×5 Tuck Jump
2×5 Band Tears
2×10 Shoulder Passes
Then:
2x (2-4-6) Strict Pull-ups Ladders
Then:
BB Thruster Mini-Strength Ladder (from rack)
5-4-3-2-1
Rest plenty between sets
Go for a PR!
Then:
3xME Deadlift @ 225/135#
Then:
Cool Down
 
 
Workout 3, Power
T-Spine Mobility
Then:
2×5 Wall Squat
2x15m Lunge + 15m Bear Crawl
2×10 Tempo Squats
2×5 Tuck Jump
2×5 Band Tears
2×10 Shoulder Passes
Then:
Snatch BB Complex @ 45#
Then:
5×1 Power Snatch + Paused OHS (3 sec pause in bottom position)
Then:
4×4 Push Press, AHAP
Then:
15x Dips +
15x BB Ground to Overhead
3 rounds
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Chasing Ball Slams with Wheelbarrow Walks makes breathing difficult, as the diaphragm and abdominal wall are under tension.

Chasing Ball Slams with Wheelbarrow Walks makes breathing difficult, as the diaphragm and abdominal wall are under tension.

Try to minimize the movement of the hips to improve stability as you move across the floor.

Try to minimize the movement of the hips to improve stability as you move across the floor.

Got the new Yoke in the mail. Went with a different company so I'm curious to see how this one holds up. The design is a bit more simplistic.

Got the new Yoke in the mail. Went with a different company so I’m curious to see how this one holds up. The design is a bit more simplistic.

Getting more stable in the bottom.

Getting more stable in the bottom.

"Target" burpees. They look the same, but the 6-8 inch jump at the top of each one not only slows you down but it increases the 02 demand enough to notice.

“Target” burpees. They look the same, but the 6-8 inch jump at the top of each one not only slows you down but it increases the 02 demand enough to notice.

Hips, hips, hips!!!

Hips, hips, hips!!!