12.9.14 Training Sessions (3)

Workout 1, General Preparation
5x Box Breathing
20x Balancing Leg Swings
20x Hip Hinge
2×5 Wall Squats
2×10 Squats
2×10 Scap Push-ups
2x (5m-10m-15m) Bear Crawl Suicide
Then:
KBS/Goblet Squat Combo
10 reps each @ 30, 35, 45, 50
Then:
P1 10x Hex Bar Deadlift + 15m Farmer’s Walk with Bar
P2 FLR in Rings for duration of DL/Carry
P3 Rest
Switch, 10 minutes
Then:
P1 10x Ball Slam / Lateral Hop @ 40/25
P2 Sledgehammer Strikes for duration of Slams
P3 Rest
Switch, 10 minutes
Then:
P1 20/15 Calorie Row
P2 Wall Ball for duration of Row
P3 Rest
Switch, 10 minutes
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
Then:
2x15m Lunge + SLDL
2×5 Band Tears
2×10 Shoulder Passes
2×10 Scap Push-ups
2x30s Lat Stretch, each
Then:
15m Single-Arm OH KB Walking Lunge, left + 15m Single-Arm OH KB Walking Lunge, right
3 sets
Then:
4×3 Clean Grip Behind the Neck Push Press
Rest 2:00
Then:
5×5 Strict, Dead Hang Neutral-Grip Pull-ups @ 4010 tempo
Rest 90 sec
Then:
Cool Down
 
 
Workout 3, Power
T-Spine Mobility
Then:
20x Hip Hinges
20x Balancing Leg Swings
2x15m Lunge + SLDL + Pistols
2×5 Band Tears
2×10 Shoulder Passes
2×10 Scap Push-ups
2x30s Lat Stretch, each
Then:
3×20 20 Deg Handstand Wall Touches 
Then:
Snatch BB Complex @ 45#
Then:
5×1 Snatch Hi-Pull + Hang Snatch (from power positon)
Then:
Happy 24th Birthday Inna
24 Calories on Ski Erg +
24 Calories on Rower +
24 Calories on Airdyne
24 minute AMRAP
Then:
Fall Down
 
Results
Snatch Pull + HS:
Brittany R. – 95#
Inna M. – 65#
 
Coach’s Comments
N/A
 
Photos
Lat mobility. 2x30 sec each side.

Lat mobility. 2×30 sec each side.

Position is everything when it comes to holding/supporting weight overhead. A good goal is to stack the back knee and hand in a perfectly vertical line.

Position is everything when it comes to holding/supporting weight overhead. A good goal is to stack the back knee and hand in a perfect vertical line.

Check out this shoulder position in the rings. Externally rotting the arm is a progression from a more neutral position, but it's also safer and more effective at improving shoulder stabilization.

Check out this shoulder position in the rings. Externally rotating the arm is a progression from a more neutral position, but it’s also safer and more effective at improving shoulder stabilization.

A closer look.

A closer look.

Pre-fatigue with Deadlifts and walkout it out 15m. The Hex Bars are great because there virtually no learning curve and they're safer in circuits.

Pre-fatigue with Deadlifts and walk it out 15m. The Hex Bars are great because there’s virtually no learning curve and they’re safer in circuits