12.8.14 Training Sessions (3)

Workout 1, General Preparation
T-Spine Mobility
5x Box Breathing (4-4-4-4)
Then:
Jog 400m 
Then:
2×5 Cat-Cow
3x20s Table
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Shoulder Passes
2×10 Squats
2×5 Jump Squats
2×5 Burpees
Then:
400m Run +
Rest exactly 2:00 minute
During “rest” perform 10x Burpee/Pull-ups or 10x Burpee/Box Jumps
4 sets
Then:
30x Split Jumps +
30x KBS
Max rounds in 8 minutes
Then:
4×30 sec Bent Hollow Body Hold
Then:
Cool Down
 
 
Workout 2, Strength
T-Spine Mobility
5x Box Breathing (4-4-4-4)
Then:
2×5 Cat-Cow
3x20s Table
2x15m Lunge + 15m Bear Crawl
2×10 Cossack Squats
3×5 KB Deck Squats (pause 2 sec in bottom of squat)
2×5 Band Tears
2×10 Shoulder Passes
2×15 sec Paleo Chair with BB across knees
Then:
15 minutes to establish max Paused (2 sec) Back Squat
Then:
5×3 @ 80% (no pause)
Then:
3x30s Chin-Above Bar Holds
Rest 90s
Then:
Cool Down
 
Results
Paused Back Squat:
Kian O. – 265
Rob E. – 265
Tony H. – 275
Xeve S. – 195
Steve S. – 225
Erica J. – 135
Diane M. – 165
Kathy C. – 135
Scott  K. – 215
Jeff B. – 225
Kevin S. – 155
Wayne M. – 155
Ann T. – 165
Stereo – 325
Tucker R. – 185
Michael B. – 185
Rob J. – 185
Kelly W. – 140
Bianca V. – 85
Jamie B. – 115
Brooke N. – 165
Brittany R. – 165
 
 
Workout 3, Power
T-Spine Mobility
5x Box Breathing (4-4-4-4)
Then:
2×5 Cat-Cow
3x20s Table
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Shoulder Passes
3×10 Band External Rotation
2x30s Band Distractions
2×10 Tempo Squats
2×5 Jump Squats
Then:
15 minutes to establish max Split Jerk (from rack) 
Then:
15 minutes to establish max Axle Deadlift
Then:
3x Pull-up +
9x HR Push-up +
15x Squats
EMOM for 12 minutes
In time remaining in minutes 1, 3, 5, 7, 9, 11 do ME DUs.
Then:
Cool Down
 
Results
Jerk, Axle DL:
Brittany R. – 145, 200
Intern – 95, 173
 
Coach’s Comments
N/A
 
Photos
Tables.

Tables.

Anytime we do paused work in the bottom it's important to spend some time settling in and create the appropriate mobility to get there and be strong in theta position.

Anytime we do paused work in the bottom it’s important to spend some time settling in and creating the appropriate mobility to get there and be strong in that position.

10x Burpee/Pull-ups during the "rest."

10x Burpee/Pull-ups during the “rest.”

Bent Hollow-Body Hold, a prerequisite to more advanced holds or high velocity ring/bar work. The order of the day was 4x30 sec.

Bent Hollow-Body Hold, a prerequisite to more advanced holds or high velocity ring/bar work. The order of the day was 4×30 sec. to cool down.