12.19.14 Training Sessions (3)

Workout 1, General Preparation
5x Box Breathing
T-Spine Mobility
Then:
20x Balancing Leg Swings
30x German Arm Swings
2×5 Band Tears
2×10 Shoulder Passes
15m Lunge + Quad Stretch, slow
2×5 Wall Squats
2×10 Tempo Squats
2×10 Cossack Squats
Then:
15m Walking Bulgarian Bag Halos, left +
15m Walking Bulgarian Bag Halos, right +
15m Forward Bear Crawl +
15m Reverse Bear Crawl
3 rounds, rest while partner goes.
Then:
P1 15x Wall Ball Shots @ 24/14#
P2 Rest
Max rounds in 10 minutes
Then:
15m Farmer’s Carry Lunge, AHAP + 10-1 Dip Ladder
Looks like…
15m Lunge + 10x Dips
15m Lunge + 9x Dips 
15m Lunge + 8x Dips, etc…
Then:
Cool Down with Rotator Cuff Work
 
Workout 2,  Strength
T-Spine Mobility
Then:
20x Balancing Leg Swings
30x German Arm Swings
2×5 Band Tears
2×10 Shoulder Passes
15m Lunge + Quad Stretch, slow
2×5 Wall Squats
2×10 Tempo Squats
2×10 Cossack Squats
3×8 DB Arnold Presses
Then:
Mobility – Lat and Couch Stretch
Then:
OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cool Down
 
Results
OHS PRs:
Kathy C. – 100# PR
Jeff B. – 145# PR
Erin E. – 135# PR
Farrah P. – 90# PR
Wayne M. – 155# PR
Stereo – 155# PR
Tucker R. – 155# PR
Shari O. – 85# PR
Ann T. – 85# PR
 
Workout 3, Power
5x Box Breathing
T-Spine Mobility
Then:
20x Balancing Leg Swings
30x German Arm Swings
2×5 Band Tears
2×10 Shoulder Passes
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Tempo Squats
2×10 Cossack Squats
Then:
3×20 Handstand Wall Touches (10 each arm), strict as possible
Then:
Snatch BB Complex @ 45#
Then:
5×1 Power Snatch @ 80%, speed emphasis
Then:
Set a clock for 10 minutes
Run 1 mile
Rest in the time remaining.
Then:
At 10:00 minute ,mark athlete has another 10 minutes to do the following:
5x Rope Climb +
30x Hex Bar Deadlifts +
5x Rope Climb
Rest the remainder of 10:00
At 20:00 mark Row 2000m 
Then:
Fall Down
 
Coach’s Comments
N/A
 
Photos
You either got it or your don't. Certainly anyone can make improvements in mobility, but there are a select few that can naturally pick up a bar and go with little to no attention paid to mobility work.

You either got it or your don’t. Certainly anyone can make improvements in mobility, but there are a select few that can naturally pick up a bar and go with little to no attention paid to mobility work.

Cossack Squats. Search and destroy. Find the sticky spots and settle in for a few seconds each rep.

Cossack Squats. Search and destroy. Find the sticky spots and settle in for a few seconds each rep.

Erin preferred the narrowed hand position. If you have the mobility it's fine. It actually adds a bit more stability to the lift.

Erin preferred the narrowed hand position. If you have the mobility it’s fine. It actually adds a bit more stability to the lift. I put a video of her PRing with 135# on my Instagram feed.

Wayne on his way to a PR.

Wayne on his way to a PR.