11.24.14 Training Sessions (4)

Workout 1, General Preparation
10x Box Breathing (4 sec in, 4 sec hold, 4 sec exhale, 4 sec hold = 1 rep)
Then:
T-Spine Mobility
2×5 Band Tears
2×10 Shoulder Passes
2x15m Lunge + 15m Bear Crawl
2×10 Tempo Squats
2×5 Push-ups
Then:
4x15m DB Lunge Press (pause one sec in bottom position, knee off the floor)
Last set should be AHAP
Then:
Thruster Medley
5 reps with each implement
Sandbag @ 40-80# +
Atlas Stone / Heavy Medicine Ball @ 35-115#
Axle @ 70-160#
Kettlebells @ 2×60/45#
This is one block (20 reps), do 2 (40 reps).
Go as heavy as possible on second set
Then:
“Grip Hell”
60m Farmer’s Carry +
12x (6 each) Plate Pinch Step-ups @ 17.5-20″ +
15x KBS +
8x Pull-ups +
12x Push-ups
Work for the remainder of the hour (20-25 mins)
Then:
Cool Down with static stretching
 
 
Workout 2, Strength
T-Spine mobility
Then:
100x Alternating Supermans
2×5 Band Tears
2×10 Shoulder Passes
3×12 Alternating Bulgarian Bag Halos + 10x Bulgarian Bag Strict Press
3×10 KBS
3×10 Seated DB External Rotation
Then:
15 minutes to establish Max Clean-Grip Deadlift for day
Then:
15 minutes to establish Max Paused (2 sec pause on chest) Bench Press for day
Then:
Cool Down
 
Results
Clean DL, Paused Bench Press:
Diane M. – 225, 115
Tammi J. – 185, 115
Brittany R. – 200, 115
Nicole B. – 175, 80
Amber C. – 255, 120
Rob J. – 235, 165
Jimmy I. – 315, 275 PR
Wayne M. – X, 185
Erica J. – 185, 90
Kara S. – 185, 115
Shari O. – 170, 75
Summer H. – 185 PR, 115
Dana K. – 215, 115
Andy L. – 295 PR, 200PR
Jennifer M. – 175, 95
Jim C. – 225, 255
Cedric J. – 500, 350
Tabitha B. – 155, X
Jaime B. – 165, 105
Michelle L. – 135, 85
 
 
Workout 3, Power
Prep Shoulder and Hips
Then:
3×10 20 Degree Handstand Wall Touches, see photo
Then:
Snatch BB Complex @ 45#
Then:
15 Minutes to Establish Max Paused (3 sec above knee) Snatch for day
Then:
Establish Max Yoke Carry for 100 ft unbroken
Then:
Cool Down
 
Results
Paused Snatch, Yoke:
Inna M. – 75, 270
Tucker R. – 105, 325
Susan K. – X, 325
 
 
Workout 4, Benchmark
Go Primal Tri:
150 Calories +
2000m Row +
2.75 mile run
for time
 
Results
Tri:
Jeff B. – 43:33
 
Coach’s Comments
Please review this video on Couch Stretch. If you can’t squat or lunge to full depth more than likely you need this. The best time to do it is before you train, after you  train, and at night before bed. 
 
Photos
The Thruster medley is designed to challenge the athlete with front different tool. The movement is the same, but the tool demands a slightly different feel. Jennifer with the sandbag.

The Thruster medley is designed to challenge the athlete with different tool. The movement is the same, but the tool demands a slightly different feel. Jennifer with the sandbag.

Once you get the axle to your shoulders is actually a bit easier than a standard barbell. Cleaning it up the shoulders is the challenge. Brian in perfect position in the bottom.

Once you get the axle to your shoulders is actually a bit easier than a standard barbell. Cleaning it up the shoulders is the challenge. Brian in perfect position in the bottom.

Two second pause on the chest.

Two second pause on the chest.

The up and down onto the box creates enough perturbation to tax the grip more than if you were standing still.

The up and down onto the box creates enough perturbation to tax the grip more than if you were standing still.

Another look. Hanging my a nail.

Another look. Hanging by a finger tip.

Prepping the rotator cuff.

Prepping the rotator cuff.

Geno showed me this exercise this morning and I thought it looked useful. So we added it to workout 3. It requires great single arm and core stability.

Geno showed me this exercise this morning and I thought it looked useful. So we added it to workout 3. It requires great single arm and core stability.

Another view. Ideally the legs and trunk stay straight/locked. Try to remain rigid throughout despite the fact that you're balancing on one arm.

Another view. Ideally the legs and trunk stay straight/locked. Try to remain rigid throughout despite the fact that you’re balancing on one arm.

A lot of people struggled with the Lunge Presses. I'm constantly amazed (although less lately) at just how many people are stuck through their T-Spine. Interestingly there's always a correlation between the weight you can put overhead and the degree of freedom in the upper spine. Steven coincidentally  moves great and was able to do over 50#.

A lot of people struggled with the Lunge Presses. I’m constantly amazed (although less lately) at just how many people are stuck through their T-Spine. Interestingly there’s always a correlation between the weight you can put overhead and the degree of freedom in the upper spine. Steven coincidentally moves great and was able to do over 50#.