11.20.14 Training Sessions

Workout 1, General Preparation
10x Box Breathing (4 sec inhale, 4 sec hold, 4 sec exhale, 4 sec hold = 1 rep)
20x Balancing Leg Swings
2x15m Lunge + Broad Jump
2×5 Band Tears
2×10 Shoulder Passes
3×10 Band OHS (work on midline stability)
2×10 Split Jumps
3×10 DB Arnold Presses
Then:
1-8-1 DB Thruster Breathing Ladder @ 40/20#
One rep + One Breath
Two rep + Two Breaths
Three reps + Three breaths, etc…
Then:
15m OH Plate Lunges +
15 Calories, any machine
15m OH Plate Lunge +
15m Burpee/Broad Jump +
15m OH Plate Lunge +
400m Run
20 minute AMRAP
Then:
Cool Down with stretching
 
Workout 2, Strength
20x Balancing Leg Swings (4 ways)
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2x15m Lunge + SL Balance + SLDL 
Then:
Mobility, Box Stretch
Then:
Back Squats
8×1 @ 10/0/X/0 tempo
Last three sets should be VERY heavy
Rest plenty between sets
Then:
3xME Jumping Back Squats @ 45#
Then:
4x (20s Runner’s Bridge + 10s Rest)
Rest 2:00 minutes, repeat
Then:
Cool Down
 
 
Workout 3, Power
Snatch Complex @ 45#
Then:
Work to up Max Muscle Snatch for day
Then:
6×1 Full Snatch @ Muscle Snatch load
Rest as needed between
Then:
Work up to Max 3RM Push Press
Then:
6×1 Split Jerk with 3RM Push Press load
Then:
Handstand Walk Practice
 
Coach’s Comments
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Photos
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