12.18.14 Training Sessions (3)

Workout 1, Benchmark 
5x Box Breathing (4-4-4-4)
T-Spine Mobility
Then:
20x Balancing Leg Swings 
20x German Arm Swings
20x Hip Hinges
2x(15m Lunge + 15m Bear Crawl + 15m Burpee/Broad Jump + 15m Reverse Bear Crawl)
2×5 Wall Squats
2×10 Squats
2×10 Cossack Squats
2×5 Tables
2×5 Band Tears
2×10 Shoulder Passes
Then:
Coach chooses one of the following workouts:
 
Option #1:
Go Primal Triathlon 
150 Calories +
2000m Row +
2.75 mile run
for time
 
Option #2:
Gravedigger
50x Burpee/Pull-ups +
50x Burpee/Broad Jumps (6′ jump) +
50x Burpees +
50x Pull-ups +
50x HR Push-ups
for time
 
Option #3:
10,000 Excuses
Row 10,000m 
Every 5:00 minutes perform 30x Wall Ball @ 14/10
for time
60 minute cap
 
Option #4:
Primal Mountain of Blood and Tears
Squats: 40-50-60-50-40 
Burpees: 10-20-30-20-10
Ball Slams: 20-30-40-30-20
Run (meters): 400-800-1200-800-400
Round 1 looks like…
40x Squats +
10x Burpees +
20x Ball Slams +
400m Run, etc.
for time
 
 
Workout 2, Strength Benchmark
T-Spine Mobility
Then:
20x Balancing Leg Swings 
20x German Arm Swings
20x Hip Hinges
2x(15m Lunge + 15m Bear Crawl + 15m Burpee/Broad Jump + 15m Reverse Bear Crawl)
2×5 Wall Squats
2×10 Squats
2×10 Cossack Squats
2×5 Tables
2×5 Band Tears
2×10 Shoulder Passes
Then:
15 minutes to establish max Front Squat for the day
Then:
15 minutes to establish max Deadlift of the day
Then:
15 minutes to establish max Close-Grip Bench Press for the day
 
Results
FS, DL, BP:
Jason G. – 195, 255, 260
Tucker R. – 190, 305, 185
Rachel S. – 95, 155, 75
Michelle L. – 125, 155, 75
Sarena J. – 156, 220, 115
Inna M. – 155, 195, 90
 
 
Workout 3, Power
5x Box Breathing (4-4-4-4)
T-Spine Mobility
Then:
20x Balancing Leg Swings 
20x German Arm Swings
20x Hip Hinges
2x(15m Lunge + 15m Bear Crawl + 15m Burpee/Broad Jump + 15m Reverse Bear Crawl)
2×5 Wall Squats
2×10 Squats
2×10 Cossack Squats
2×5 Tables
2×5 Band Tears
2×10 Shoulder Passes
Then:
Snatch BB Complex @ 45#
Then:
15 minutes to establish max Snatch for the day
Then:
15 minutes to establish max Clean and Jerk for the day
Then:
Cool Down
 
Results
Snatch, CJ, 500m:
Brittany R. – 120, 140, 1:49.3
Erin S. – 75, 110, 1:46.5
Inna M. – 85, 105, 1:52.1
 
Coach’s Comments
N/A
 
Photos
Training should blur the lines between "can" and "can't." In other words, determine what you need to work on and establish a starting place to progress into and eventually surpass it. Find the problem/weakness, fix the problem/weakness. Simple and telling.

Training should blur the lines between “can” and “can’t.” In other words, determine what you need to work on and establish a starting place to progress into and eventually surpass the pre-determined need. Find the problem, fix the problem. Simple and telling. It is uncommon however to have enough discipline and commitment to address a weakness. But that’s why we get such great results. Because we’re constantly evaluating, testing, and re-testing. To us there is no other way.