12.1.14 Training Sessions (3)

Workout 1, General Preparation
5x Box Breathing (4-4-4-4)
Then:
Jog 400m 
Then:
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Passes
2×5 Push-ups
Then:
8×2 Weighted, Semi-Supinated Pull-ups @ 40X0 tempo
Rest 90 sec between sets
Then:
400m Run 
21x Ball Slams +
15x Burpees +
9x Strict Toes-to-Bar
3 rounds
Then:
“Cool Down” with Box Arch Holds
 
Workout 2, Strength 
T-Spine Mobility
Then:
2×5 Wall Squats
15m Lunge + Quad Stretch
2×5 Band Tears
2×10 Shoulder Passes
2×10 Band External Rotation
2×10 Band Trap 3
3×10 DB Strict Press
Then:
Mobility – Couch Stretch, Shoulder Band Distractions
Then:
15 minutes to establish a max OHS for day (from rack)
Then:
15 minutes to establish a max Sumo Deadlift for the day
Then:
Cool Down
 
Results
OHS, Sumo DL:
Kian O. – 185, PC 190
Steve S. – 155, 295
Jimmy I. – 185, 325
Brittany R. – 130, 225 PR
Jeff B. – 130, 255
Diane M. – 125, 205
Erica J. – 85, 195
Wayne M. – 135, 225
Shari O. – 85, 165
Susan E. – 95, 175
Farrah P. – 85, 175
Tammi J. – 115, 185
Stereo – 135, 405 PR
Andy L. – FS 205, 285 PR
Robyn S. – tech, 225
Lelia G. – 65, 185
Susan K. – 135 PR, 225
Sarena J. – 115 PR, 175 
Rachel S. – 60, 135
 
Workout 3, Power
T-Spine Mobility
Then:
2×5 Wall Squats
15m Lunge + Quad Stretch
2×5 Band Tears
2×10 Shoulder Passes
2×10 Band External Rotation
2×10 Band Trap 3
3×10 DB Strict Press
Then:
Mobility – Couch Stretch, Shoulder Band Distractions
Then:
15 minutes to establish a max Snatch Balance + Snatch for the day
Then:
15 minutes to establish a max Power Clean for the day
Then:
Practice Pull-ups
 
Results
Snatch Balance + Snatch, 2RM PC:
Tucker R. – 105, 125
Brittany R. – 85, 125
Inna M. – 75, 115
 
Coach’s Comments
N/A
 
Photos
The Couch stretch is now a staple of our training. I like it for so many reasons. For one, it resolves and "fixes" numerous movement faults secondary to immobility. Spend a little time each day with it. You'll be glad you did.

The Couch stretch is now a staple of our training. I like it for so many reasons. For one, it resolves and “fixes” numerous movement faults secondary to immobility of the anterior hip capsule. Spend a little time each day with it. You’ll be glad you did.

The superiority of the OLY lifts is undeniable. The lift itself takes less than 1 sec. There is no time for thought, only action and reaction. This symmetry of forces, speed, and unconscious actions worth the time to learn and perfect.

The superiority of the OLY lifts is undeniable. The lift itself takes less than 1 sec. There is no time for thought, only action and reaction. This symmetry of forces, speed, and unconscious action makes these lifts worth the time to learn and perfect.

The Box Arch Holds are surprisingly difficult. 3x60 sec holds add up quickly. Just supporting yourself over the two boxes isn;t good enough. Position is everything. Point the toes, tighten the quads, engage the abdomen and glutes, and actively reach overhead.

The Box Arch Holds are surprisingly difficult. 3×60 sec holds add up quickly. Just supporting yourself over the two boxes isn’t good enough. Position is everything. Point the toes, tighten the quads, engage the abdomen and glutes, and actively reach overhead.

Different enough to be different. The Sumo Deadlift is not only safer but the athlete is typically 10% stronger verses a standard Deadlift.

Different enough to be different. The Sumo Deadlift is not only safer but the athlete is typically 10% stronger verses a standard Deadlift.