12.10.14 Training Sessions (3)

Workout 1, General Preparation
5x Box Breathing
T-Spine Mobility
Then:
20x Balancing Leg Swings, 4 ways
2×5 Cat-Cow
20x Hip Hinges
2×10 Table Rock
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Passes
2×5 Push-ups
Then:
Phase I
12x Hang Power Clean and Press/Jerk +
1:00 ME Row, SKI Erg or Airdyne +
2:00 minute rest
3 sets
Then:
Phase II
12x Front Squat +
1:00 ME Row, Ski Erg or Airdyne +
2:00 minute rest
3 sets
Then:
Phase III
20x (1:1) Bulgarian Bag Halos +
10x KB Headcutter @ 50/40 +
Max Reps UB Ring Push-ups
2-3 sets
Then:
Cool Down
 
Workout 2, Strength
5x Box Breathing
T-Spine Mobility
Then:
20x Balancing Leg Swings, 4 ways
2×5 Cat-Cow
20x Hip Hinges
2×10 Table Rock
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Passes
Then:
BB Complex, 6 reps each:
Deadlift +
Bent-Over Row +
Front Squat +
Strict/Push Press +
Back Squat +
Strict Toes-to-Bar
3 sets, light–>moderate
Then:
12 minutes to establish 3RM Front Squat
Then:
3×3 @ 90%
Rest 2-3 minutes between sets
Then:
3×12 Bilateral Slide board Curls (see my instagram feed for a video, version 1, version 2)
Then:
Cool Down
 
Results
3RM Front Squat:
Kian O. – 245
AJ – 195
Erica J. – 115
Jen H. – 155
Brittany R. – 135
Scott K. – 135
Jeff B. – 185
Michael B. – 135
Jimmy – X
Ann T. – 115
Susan E. – 125
Farrah P. – 115
Stereo – 245
Shari O. – 120
Jennifer M. – 115
Latissa H. – 155
Tucker R. – 165
Susan K. – 135
Inna M. – 135
Michelle L. – 105
Bianca V. – 75
 
 
Workout 3, Power
5x Box Breathing
T-Spine Mobility
Then:
20x Balancing Leg Swings, 4 ways
2×5 Cat-Cow
20x Hip Hinges
2×10 Table Rock
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2x15m Lunge 
2×10 Shoulder Passes
Then:
Snatch BB Complex @ 45#
Then:
5×1 Paused (2 sec above knee) Clean
Then:
Set a clock for 10:00 minutes
2:00 minutes max Pull-ups +
2:00 minutes max Wall Ball
2:00 minute max Row
Rest the remainder of the time (4:00), repeat once
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
The barbell and the WIll to project motion upon it in a way that is demanding yet efficient is one of the most powerful and productive combination in the universe.

The barbell and the WIll to project motion upon it in a way that is safe, demanding, and efficient is one of the most powerful and productive combination in the universe.

Slideboard Leg Curls. I posted a video on my Instagram feed demonstrating this one.

Slideboard Leg Curls. I posted a video on my Instagram feed demonstrating this one.