12.4.14 Training Sessions (3)

Workout 1, General Preparation
5 minute easy Row, Ski, Airdyne, alternating players
Then:
Each players acquires two Kettlebells (one light, one heavy, i.e. 30# & 60#)
30m Offset Waiter’s Carry (left up, right down) + 
30m Offset Waiter’s Carry (right up, left down) +
60s Rest
4 sets to warm-up
Then: 
Phase I
12x Heavy DB Thrusters +
1:00 ME Ski, Row, Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase II
4x TGU, AHAP +
1:00 ME Ski, Row, Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase III
20x Alternating DB Snatch +
10x Target Burpees (touch 8′ Pull-up Bar)
Rest 60s
3 rounds
Then:
Cool Down
 
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Banded External Rotation
2×10 Shoulder Passes
Then:
Work up to 2RM Chin-up @ 4010
Then:
4-Rep Chin-up Clusters 
1-1-1-1
Rest 15-20 sec between reps
This is one set, do 3
Rest fully between sets
Then:
5×5 Close-Grip Paused (2 sec pause on chest) Bench Press
Rest plenty between sets
Then:
Rotator Cuff Work
 
 
Workout 3, Power
T-Spine Mobility
Then:
2×5 Wall Squats
2x15m Lunge + 15m Bear Crawl
2×10 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Shoulder Dislocates (10 reg, 10 rev)
3×10 Banded External Rotation
Then:
20x Alternating 10 Deg Handstand Wall Touches, as strict as possible +
30s Chin-Above Bar Hold (Hollow position)
3 sets at warm-up pace
Then:
Snatch Warm-up @ 45#
Then:
Muscle Clean (finish completely upright) + Power Clean + Squat Clean
Work up to a challenge load, then 4 sets
Then:
2x Rope Climb or 1x Legless Rope Climb + 
10x Shoulder-to-Overhead @ 85# +
25x Double Unders
4 rounds
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
This year I've spent a lot of time being grateful; grateful for family, friends, health, and financial stability. But my gratitude doesn't stop there. I am blessed beyond belief to be surrounded by so many special people; people who trust me, look up to me, and use my words as guidance for not only themselves but their families. Everything I appreciate in my life has appreciated and given back to me tenfold. Fitness has been a medium for me. It has given me a unique opportunity to learn more about who I am, my tendencies, strengths, limitations, and belief system. I have discovered more about myself this year than any year I can remember. People always ask if I'm burning out. Not even close. My desire to refine what we're doing is doused in gasoline and each day is a spark that ignites it.

This year I’ve spent a lot of time being grateful; grateful for family, friends, health, and financial stability. But my gratitude doesn’t stop there. I am blessed beyond belief to be surrounded by so many special people; people who trust me, look up to me, and use my words as guidance not only for themselves but for their families. Everything I appreciate in my life has appreciated and given back to me tenfold. Fitness has been a medium for me. It has given me a unique opportunity to learn more about who I am, my tendencies, strengths, limitations, and belief system. I have discovered more about myself this year than any year I can remember. People always ask if I’m burning out. Not even close. My desire to refine what we’re doing is doused in gasoline and each day is a spark that ignites it.