12.30.14 Training Sessions (3), Video

Session 1, General Preparation
Warm-up:
5x Box Breathing
T-Spine Mobility
Then:
15m Bear Crawl every 30 sec for 5:00 minutes
Alternate between forward and reverse.
Then:
2x15m Lunge + 15m Walk Back
2×10 Cossack Squats
2×5 Wall Squats
2×10 Shoulder Passes
2×5 Push-up
Then:
Mobility:
N/A
Then:
Workout :
P1 250m Row 
P2 KB Rack Hold @ 2×40/30#
P3 Rest
Switch, max rounds in 12 minutes
Then:
P1 5x Hex Bar Deadlift + 12x DB Push Press
P2 Wall Sit for the duration of DL and Press
P3 Rest
Switch, max rounds in 12 minutes
Then:
P1 10/7x Push-ups
P2/P3 Rest
Switch, max reps in 12 minutes
Then:
Cool Down
 
Session 2, Strength
Warm-up:
T-Spine Mobility
Then:
30x German Arm Swings
2×5 Band Tears
2×10 Shoulder Dislocates
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
Mobility:
Couch Stretch, 2×30 sec each
Then:
Workout:
Work up to 2RM Chin-up @ 4010
Then:
4-Rep Chin-up Cluster
1-1-1-1
Rest 15-20 sec between reps
3 sets
Rest fully between sets
Then:
Front Squat @ 135/95# + Strict Toes-to-Bar
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
Straight Bar Curl “21s,” time permitting
7x Bottom half +
7x Top half +
7x Full range
This is one set
Do three
Then:
Cool Down
 
Session 3, Competitive Fitness
Warm-up:
T-Spine Mobility
Then:
30x German Arm Swings
2×5 Band Tears
2×10 Shoulder Dislocates
15m Lunge + Quad Stretch
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
Mobility:
Hip Rotators and Triceps
Then:
Workout:
2x (1-4) Ring Pull-up Ladders
Then:
Snatch BB Complex @ 45#
Then:
Work up to 85% Clean (10 minutes)
Then:
5-rep Clean Clusters
1-1-1-1-1
Rest 20 sec between sets
2 sets
Rest fully between sets
Then:
Find your 10RM Push Press
Then:
8-1 Push Press Ladder (from ground) @ 90% of 10RM + 1x Rope Climb between each rung
Then:
Cool Down
 
Results
Clean Clusters:
Blaz – 145#
Jen H. – 145#
Inna M. – 125#
Kelly W. – Technique
 
Coach’s Comment
N/A
 
Photos
I love the Hex Bars in circuits. It's safer, easier to teach, and still packs a tremendous punch.

I love the Hex Bars in circuits. It’s safer, easier to teach, and still packs a tremendous punch. Brian Crawford, get your ass down on that Wall Sit!!!

The trick with KB Rack hold is to stake slow, deep breaths. Calm down and ignore the fact there's 80# sitting on your diaphragm. Stand tall, belly tight.

The trick with KB Rack hold is to take slow, deep breaths. Calm down and ignore the fact there’s 80# sitting on your diaphragm. Stand tall, belly tight.

We dedicated an entire station to push-ups today. While I classify the Push-up as a rudimentary movement, I think the average human should be able to do 200 reps in a relatively short amount of time.

We dedicated an entire station to push-ups today. While I classify the Push-up as a rudimentary movement, I think the average human should be able to do 200 reps in a relatively short amount of time.

There are no shortcuts to anything worth accomplishing. Excellence is not a switch; something that can be turned on and off at Will. Excellence is a habit, a pattern of choosing to be better than average. Average is actually very much below average. So eye your prize and choose the path few do.

There are no shortcuts to anything worth accomplishing. Excellence is not a switch; something that can be turned on and off at Will. Excellence is a habit, a pattern of choosing to be better than average.  So eye your prize and choose the path few do. And most importantly surround yourself with people who value and support your efforts. That is what GP is all about.

 

Video