12.3.14 Training Sessions (3)

Workout 1, General Preparation
5x Box Breathing (4-4-4-4)
Then:
T-Spine Mobility
Then:
20x Balancing Leg Swings (4 ways)
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Shoulder Passes
2×5 Push-up
2×5 Tuck Jump
Then:
KBS Ladder
10 reps each @ 40, 50, 60, 70
Then:
Mobility:
Couch Stretch, 2×30 sec each
Bridges, 3x10s each
Then:
“Primal Sledge”
20 reps each:
Double KBS @ 2×40/25
Push Press
Step-ups @ 20/17.5″ (hold KBs in FC position)
Deficit Push-ups
Box Jumps
5 rounds 
Then:
Cool Down
 
 
Workout 2, Strength
5x Box Breathing (4-4-4-4)
Then:
T-Spine Mobility
Then:
20x Balancing Leg Swings (4 ways)
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Shoulder Passes
2×5 Push-up
2×5 Tuck Jump
Then:
15 minutes to establish 2RM Paused Front Squats (3 sec pause in bottom)
Then:
4×10 BB Cyclist Squats
Then:
4x15m Reverse Sled Drags, AHAP
Then:
Cool Down
 
Results
2RM Paused Front Squats:
Steve S. – 185
Jeff B. – 185
Scott K. – 175
Jimmy I. – 200
Michelle L. – 105
Amber C. – 145
Erica J. – 115
Diane M. – 135
Wayne M .- 145
Shari O. – 110
Jen M. – 105
Kelly W. – 125
Dana K. – 135
Stereo – 245
Tucker R. – 175
Tony H. – 225
Susan E. – 125
Summer H. – 105
Brittany R. – 125
Inna M. – 135
Ava B. – 135
Jaime B. – 105
 
 
Workout 3, Power
Get warm
Then:
Snatch Complex @ 45#
Then:
3x UB Power Snatch + Hang Power Snatch
5 sets
Then:
2000m Row
Rest exactly 5:00 minutes
<8:00 do 3 rounds of the following circuit
Between 8:00-8:30 do 4 rounds of the following circuit
>8:30 do 5 rounds of the following circuit
Then:
20x Pistols +
20x Hanging Rows +
20x American-Style KBS
3-5 rounds
Then:
Cool Down
 
Results
2000m Row:
Inna M. – 8:41.3
Brittany R. – 8:32.7
Intern – 9:29
 
Coach’s Comment
N/A
 
Photos
If you're going to use Kettlebells then take advantage of the deficit. Half-stroking a deficit push-up is wasteful and hard to watch. Jennifer going chest to the floor.

If you’re going to use Kettlebells then take advantage of the deficit. Half-stroking a deficit push-up is wasteful and hard to watch. Jennifer going chest to the floor.

More bridges...

More bridges…

I'm loving these pauses. The advanced lifter pauses negate the stretch-shortening reflex. For the beginner it emphasizes stability, control, and comfort in the bottom.

I’m loving pauses lately. For the advanced lifter pauses negate the stretch-shortening reflex and are a nice variation. For the beginner they emphasizes stability, control, and comfort in the bottom. It also teach “where” the bottom is.

VMO please.

VMO please.

Adding insult to injury.

Adding insult to injury.

One of the functions of the VMO is terminal knee extension and knee stabilization. The reverse sled drags are great for targeting the last bit of knee extension, without even thinking about it.

One of the functions of the VMO is terminal knee extension and proper patellar tracking. The reverse sled drags are great for targeting that last bit of knee extension, without even thinking about it.

Branding. More and more we are a Strength and Conditioning facility, using a variety of tools for a variety of task/intensions. Long ago I made the decision to be different, unique, and better. There are so many gyms. But there are few

More and more we are a Strength and Conditioning facility, using a variety of tools for a variety of task/intensions. Find the problem, fix the problem. Let your intention dictate your tool. And make the end result the driving force behind all decisions. Eight years and 200 bad ass clients later and I think we’re on the right track.