1.7.15 Training Sessions (3)

Session 1, General Preparation
Warm-up
5x Box Breathing
3x15m Lunge + 15m Tin Man Walk
Then:
15x Squats +
10x Jump Squats +
5x Tuck Jumps +
3x Pike Jumps
2 sets to warm-up
Then:
Mobility:
Couch Stretch, 2×30 sec each
Then:
Workout:
Then:
10x KB Hi-Pull @ 60 +
8x KB Hi-Pull @ 70 +
6x KB Hi-Pull @ 80 +
30s ALL-OUT Interval +
60 sec rest
5 rounds
Then:
6x DB Man-Maker @ 2×30 +
4x DB Man-Maker @ 2×40 +
2x DB Man-Maker @ 2×50 +
30s ALL OUT Interval +
60 sec rest
4 rounds
Then:
8 reps each:
Strict Toes-to-Bar +
Reverse Burpees +
Ring Rows
3-4 rounds
Then:
Cool Down
 
Session 2, Strength
Warm-up:
20x Balancing Leg Swings
30x German Arm Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
2×10 Squats
2×5 Shoulder Dislocates
2×5 Weighted Shoulder Dislocates @ 2.5-10#
Then:
Mobility:
T-Spine
Couch Stretch
Lats
Then:
Workout:
BB Complex, 6 reps each
Deadlift +
Bent-Over Row +
Front Squat +
BTN Push Press +
OHS +
Walkout Plank
2 sets
Then:
OHS 
3-3-3-3-3
Then:
4xME Hanging Rows 
Then:
Cool Down
 
Session 3, Competitive Fitness
Get warm
Then: 
Snatch BB Complex @ 45#
Then:
3×3 Muscle Snatch, AHAP
Then:
Work up to Heavy Farmer’s Walk
Then:
5x30m Farmer’s Walk, AHAP
Then:
“Death by” Kipping Pull-ups
1st minute do 1x Pull-ups
2nd minute do 2x Pull-ups
3rd minute do 3x Pull-ups, etc.
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
There is an on-going debate about which is better: exceptional talent with little work ethic or average talent with a tremendous work ethic. In my view hard work ALWAYS trumps talent. And it is a rare find to discover a person who has both.

Too often I see athletes with soft elbows in the overhead position. Lock the elbows with authority and confidence. Demand control of the bar. They are steel beams connecting the torso to the barbell. If the arms are ‘soft’ or bent they receive the majority of the load and are ill-equipped to do so. This is why OHS, Snatch-Balance, and BTN Snatch-Grip Push Press are valuable teaching tools for creating a more confident, solid lockout overhead.