12.17.14 Training Sessions (3)

Workout 1, General Preparation
5x Box Breathing
T-Spine Mobility
Then:
30x German Arm Swings
2×5 Band Tears
2×10 Shoulder Passes
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
3×5 KB Bottoms-up Press, AHAP
Then:
Windmill Strength Ladder
5-4-3-2-1 (each arm)
Then:
Phase I
12x BB Thrusters +
1:00 minute ME Row, Ski, or Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase II
12x Deadlift +
1:00 minute ME Row, Ski or Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase III
6x (3 each) TGU +
20x Split Jumps +
30s Dead Hang or L-Hang
3 rounds
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
Then:
30x German Arm Swings
2×5 Band Tears
2×10 Shoulder Passes
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
Then:
3x20s Handstand Hold + 10 Shoulder Shrugs
Then:
Work up to 4RM Strict Press
Then:
3x Strict Press + 2x Push Press
60s Rest 
15m Kneeling Rope Pull, AHAP
4 sets
Then:
12x BB Plank Rows +
6x Straight Body Lower, 8-10 sec lower 
4 sets
Then:
Cool Down
 
Workout 3, Power
5x Box Breathing
T-Spine Mobility
Then:
20x Balancing Leg Swings
2×5 Wall Squats
2×10 Tempo Squats
2×5 Jump Squats
2x15m Lunge + 15m Broad Jumps
3×5 “Tall” Box Jump
2×10 Shoulder Passes
Then:
Snatch BB Complex @ 45#
Then:
Muscle Snatch 
3-2-1-1-1
Do an OHS on last rep of each set
Then:
5×1 Clean Pull + Clean
Then:
10x OHS +
10x Toes-to-Bar 
10x Lateral Box Jump-Overs
12 minute AMRAP
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
We played with Straight Body Levers in Strength class. It was an eye-opening experience more most. And laughing for the next few days will serve as a reminder.

We played with Straight Body Levers in Strength class today. It was an eye-opening experience for most. Some nailed it, others not so much. Laughing for the next few days will serve as a reminder.

View from the top.

View from the top.

More static core work on the Pull-up bar.

More static core work on the Pull-up bar.