12.16.14 Training Sessions (3)

Workout 1, General Preparation
Jog 400m
Then:
Throw Medicine Balls (various). Position players at least 15 feet from each other. 
Then:
15m Lunge + Spider Stretch + Spinal Twist
2×5 Wall Squats
2×10 Cossack Squats
2×10 Tempo Squats
2×5 Tuck Jumps
Then:
In “You go, I go” Format
P1 10x Goblet Squat + 5m-10m-15m Shuttle + 5x Burpee
P2 Rest
Switch, 12 minutes
Then:
P1 30s ALL-OUT Ski, Row, or Airdyne 
P2-P4 Rest
During “rest” alternate between the following:
1.) 5x Man-Makers, AHAP
2.) 5x Strict Toes-to-Bar or 10x Kipping Pull-ups or 3x Muscle-ups
3.) 5x Box Jumps, AHAP
Work until class is over.
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
Then:
20x Balancing Leg Swings
15m Lunge + Spider Stretch + Spinal Twist
15m Lunge + 15m Broad Jump
2×5 Wall Squats
2×10 Cossack Squats
2×10 Tempo Squats
2×5 Tuck Jumps
Then:
Ankle Mobility
Then:
5×2 Paused Back Squat (3 sec pause in bottom position)
Then:
5×3 Paused, Neutral-Grip Pull-ups (5 sec at top, 5 sec mid-range, 5 sec at bottom).
Rest 3:00 minutes between sets
Then:
Rice Bucket Work, various
 
Results
Kian O. – 225
Zeb C. – 205
Blaz – 155
Diane M. – 145
Michelle R. – 165
Wayne M. – 160
Kathy C. – 125
Scott K. – 185
Kevin S. – 135
Jim C. – 185
Coach – 315
Inna M. – 145
Katie W. – 125
Aubrey H. – 145
Erin E. – 135
Sarena J. – 155
 
Workout 3, Power
Prep Shoulders
Then:
3x15m Partner-Assisted Handstand Walks
Then:
Snatch BB Complex @ 45#
Then:
5×1 Snatch from Blocks, just above knees, speed emphasis
Then:
Row 1000m +
400m Sandbag Shuttle +
30x Target Burpees @ 8′ Pull-up Bar +
30m Front-Loaded Lunges @ 95#
for time
Then:
Fall Down
 
Results
Snatch, Row Circuit:
Inna M. – 75, 13:07
Latissa H. – 75, 12:07
 
Coach’s Comments
N/A
 
Photos
Davis is a fine young man. He works very hard and has some unique qualities for such a youngster.

Davis is a fine young man. He works very hard and has some unique qualities for such a youngster.

I know I joke around a lot, but the Goblet Squat/Shuttle/Burpee caper actually was a warm-up, and a damn fine one at that.

I know I joke around a lot, but the Goblet Squat/Shuttle/Burpee caper actually was a warm-up, and a damn fine one at that.

Handstand Walks are a high skill and strength movements. Getting more comfortable with being upside down and developing the core and shoulder stabilization necessary to walk is a process that beings with simple holds against the wall and progresses to partner assisted walks and eventually to doing it by yourself.

Handstand Walks are a high skill and strength movements. Getting more comfortable being upside down and developing the core and shoulder stabilization necessary to walk is a process that begins by simply holding yourself up against the wall and progresses to partner assisted walks and eventually to doing it by yourself.

Inna grinding it out and trying to breathe in the process.

Inna grinding it out and trying to breathe in the process.

The aftermath.

The aftermath.