12.12.14 Training Sessions (3)

Workout 1, General Preparation
5x Box Breathing
T-Spine Mobility
Then:
20x Squats + 15m Lunge + 15m Reverse Bear Crawl
20x Jump Squats + 15m Lunge + 15m Reverse Bear Crawl
20x Split Jumps + 15m Lunge + 15m Reverse Bear Crawl
10x Burpees + 15m Lunge + 15m Reverse Bear Crawl
2 rounds
Then:
The Magic Number is 30/20 reps
Set a clock for 3:00
1:00 ME Calories on Rower or Ski Erg +
The next set starts in exactly two minutes
During two minutes makes up the difference inDB Man-Makers
For example, if you do 25 calories on Ski Erg you perform 5x Man-Makers in remaining two minutes
This is one set
A new sets starts every 3 minutes x 5 sets
Then:
90m KB Shuttle EMOM @ 50/35
If you fail before  6 minutes do 3x Bear Crawl Suicide (5m-10m-15m)
If you fail between 6-9 minutes do 2x Bear Crawl Suicide
If you fail at 10 minute mark do 1x Bear Crawl Suicide 
If you finish all 10 minutes you’re done.
Then:
5x(20s Arch Hold + 10s rest)
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
Then:
2×5 Band Tears
2×10 Shoulder Passes
2×10 Side-to-Side Squats or Cossacks 
3×10 Single-Leg Off-Box Squats
3×5 DB SOTS Press/OHS Combo
Then:
2x20s Lat Mobility
2x30s Couch Stretch
Then:
Work up on OHS
Then:
5×5 OHS
Rest plenty between sets
Then:
3xME Floor Press @ BW
 
Workout 3, Power
5x Box Breathing
T-Spine Mobility
The:
2×5 Wall Squats
2x15m Lunge + SLDL + Pistol
2×5 Tuck Jumps
2×5 Tall Box Jumps
Then:
Snatch BB Complex @ 45#
Then:
Muscle Snatch 
3-3-2-2
Then:
Snatch Balance + Hang Snatch
4 sets
Then:
4×3 Back Squat @ 80%, stay fast
Then:
Cool Down 
 
Coach’s Comments
Check out my instagram page for a few before and afters. 
 
Photos
The Single-Leg Off-Box Squats are telling. It provides valuable information about how the athlete operator on a single leg. Today it was used in the warm-up.

Single-Leg Off-Box Squats are telling. They provide valuable information about how the athlete operates on a single leg. Today it was used in the warm-up.

This absolutely kicked everyone's ass. More to come. Believe it.

This absolutely kicked everyone’s ass. More to come. Believe it.

Run fast to maximize your rest. 90m every minute for 10 minutes.

Run fast to maximize your rest. 90m every minute for 10 minutes. Strategy and how you carry the KB all come into play.

Learning.

Learning. All training is a process. If you can improve one small thing every time you train then eventually all the pieces come together in perfect harmony and you become a master of your craft.

I posted a video of a couple girls doing this on my Instagram feed. It ain't easy. but makes for a great preparatory exercise for OHS.

I posted a video of a couple girls doing this on my Instagram feed. It ain’t easy. but makes for a great preparatory exercise for OHS.