11.26.14 Training Sessions (4)

Workout 1, General Preparation
5x Box Breathing
Then:
Two-Player Tag Team Row, Ski Erg or Airdyne
3000m Row
2500m Ski Erg
300 Calories on Airdyne
Coach picks your poison
Alternate players as you see fit
Rest 5 minutes
Then:
10x KBS @ 40 +
10x KBS @ 50 +
10x KBS @ 60 +
20s ALL-OUT Battleropes (various patterns)
Restfully
4 sets
Then:
20 minute AMRAP
Perform one KB Complex before each round
KB Complex: 5x KB Snatch, left + 5x KB Snatch, right + 5x Headcutter +
Burpees 3, 6, 9, 12, 15, 18, 21…
First round looks like 5x Snatch + 5x Snatch + 5x Headcutter + 3x Burpee
Second round looks like 5x Snatch + 5x Snatch + 5x Headcutter + 6x Burpee, etc…
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility and Band Distractions
Then:
2×5 Band Tears
2×10 Shoulder Passes
3×10 Banded TWYs
2×5 Push-ups
Then:
OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Go for a new PR!
Then:
Cool Down
 
Workout 3, Power
800m Jog
Then:
10x Alternating Pistols + 10m Handstand Walk (partner assisted) 
3 sets to warm-up
Then:
Perform two consecutive rounds touch and go
2x Axle Power Cleans +
2x Axle Front Squats +
2x Shoulder to Overhead
Four sets, AHAP
Rest exactly 90s between sets
Then:
4xME Garhammer Raises with Eccentric Enhancement
Then:
EMOM do 10s Hollow Rocks
5 minutes
Then:
Cool Down
 
Workout 4, Benchmark
Go Primal Tri:
150 Calories +
2000m Row +
2.75 mile run
for time
 
Results
Tri:
Katie M. – 51:16
Marcus W. – 46:04
 
Coach’s Comment
N/A
 
Photos
Perfect vertical position and bar placement. The result of which was an eventual PR at 110#.

Perfect vertical position and bar placement. The result of which was an eventual PR at 110# for Kelly.

The KB Snatch is a skill that needs to be learned and refined. It's one of the harder movements to teaching in the gym. Tara showing great proficiency.

The KB Snatch is a skill that needs to be learned and refined. It’s one of the harder movements to teaching in the gym. Tara showing great proficiency. When you do it right the KB kisses the forearm as it passes around the hand. A common occurrence is for beginners to destroy the back of their forearms because they hold onto the bell for dear life as it moves into the overhead position.