12.22.14 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 
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Push-ups
Then:
5×10 BB Strict Press, AHAP
Rest 2:00 minutes
Then:
KBS + Goblet Squat + Push-ups
5-5-5
10-10-10
15-15-15
20-20-20
15-15-15
10-10-10
5-5-5
Then:
60m Farmer’s Carry +
40s L-Hang
3 rounds
Then:
Cool Down with Forearm mash, 5 minutes
 
Workout 2, Strength
T-Spine Mobility
Then:
20x Balancing Leg Swings
30x German Arm Swings
2×5 Band Tears
2×10 Shoulder Passes 
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Push-ups
Then:
Lat Mobility, 2x30s each
Then:
15 minutes to establish 2RM BB Thruster
Then:
5×5 Snatch Grip Deadlift (perfect reps only!)
Then:
Cool Down with Bridges
 
Results
2RM Thruster:
Xeve S. – 155
Steve S. – 155
Scott K. – 145
Jeff B. – 155
Wayne M. – 155
Kian O. – 195
Zac Z. – 195
Margaret F. – 75
Erica J. – 95
Diane M. – 120
Amber C. – 125
Jennine B. – 100
Erin S. – 105
Kathy C. – 100
Sarena J. – 100
Kristen L. – 80
Robin M. – 70
Shari O. – 85
Inna M. – 100
Tucker R. – 135
Coach – 225
Brittany R. – 115
Anna T. – 90
 
 
Workout 3, Power
Prep shoulders, hips
Then:
Snatch Complex @ 45#
Then:
15 minutes to establish max Snatch Balance + Hang Snatch (power position)
Then:
15 minutes to establish max 2x Power Clean + Push Jerk
Then:
5x DB Snatch, left + 
5x Single-Arm DB OHS, left +
5x DB Snatch, right +
5x Single-Arm DB OHS, right +
10x Target Burpee to 8′ Pull-up Bar +
30s Rest
3 rounds
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The limiting factor with Snatch-Grip Deadlifts is almost always grip. The other common fault is athletes allowing their hips to fly up in an effort to "find" their hips. A simple and effective solution is to drive the knees out. This not only invites the glutes tot he party but it also makes it easier to keep the bar close.

The limiting factor with Snatch-Grip Deadlifts is almost always grip. The other common fault is athletes allowing their hips to fly up in an effort to “find” their hips. A simple and effective solution is to drive the knees out. This not only invites the glutes tot he party but it also makes it easier to keep the bar close.

You can see Erin dropping forward a bit here. She cleaned it up on the next set.

You can see Erin dropping forward a bit here. She cleaned it up on the next set.

Exercises are tools. Allow your intention to determine your tool, not the other way around.

Exercises are tools. Allow your intention to determine your tool, not the other way around.