3.23.15 Training Sessions (3)

General Preparation
Warm-up:
JJ Matrix, various 
Then:
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
10x Squat + 15m Forward Lunge 
10x Jump Squat + 15m Reverse Lunge 
10x Split Jump + 15m Forward Lunge 
5x Burpee + 15m Reverse Lunge
Perform at warm-up pace
Then:
Mobility:
T-Spine
Then:
Workout:
20-10 KBS Ladder, two players @ 50/40
Then:
Practice KB Complex below
Then:
1x KB Clean +
1x KB Front Squat +
1x KB Push Jerk
Once every 30s for 10 minutes, AHAP
Then:
Ski/Row Team Relay 
Three-Player: 4000m
Two-Player: 3000m 
Switch every minute 
Then:
Cool Down
 
 
Strength
Warm-up:
JJ Matrix, various 
Then:
2×5 Band Tears
2×10 Shoulder Dislocates
2×5 Push-ups
Then:
10x Squat + 15m Forward Lunge 
10x Jump Squat + 15m Reverse Lunge 
10x Split Jump + 15m Forward Lunge 
5x Burpee + 15m Reverse Lunge
Perform at warm-up pace
Then:
Mobility:
T-Spine
Box Stretch
Then:
Workout:
Week 12 of Squat/Press Cycle
Back Squat 
5-3-2-1-1-1-AMRAP @ 90%
Then:
Strict Press
5-3-2-1-1-1-AMRAP @ 90%
Then:
30/20x Strict Pull-ups, partition as needed (time permitting)
Then:
Cool Down
 
 
Competitive Fitness
3×15 Bar Taps (Arch to Hollow) 
Then:
2x Muscle-Snatch + 2x OHS + 2x Drop Snatch, light
3 sets
Then:
Work up to Max for day Drop Snatch, 15 minutes
Then:
4×1:00 ME C2B Pull-ups 
Rest enough to keep quality high
Then:
50x KBS @ 50/35 +
25x Box Jump-Over
3 rounds 
1:1 Rest
 
Coach’s Comment
N/A
 
Photos
I attended a Klokov seminar this weekend. I went in with little expectation other than to simply be around the Russian. I was pleased to take a lot from it and am excited to share all of the pearls in our next OLY camp on April 11th.

I attended a Klokov seminar this weekend. I went in with little expectation other than to simply be around the Russian champion. I was pleased to take a lot from the twelve hour day and am excited to share all of the knowledge bombs in our upcoming OLY camp on April 11th.

Finding the tension in the hamstrings.

Finding the tension in the hamstrings.

Klokov pushing down on my barbell. It seems dangerous, but it really forced me to lock into position and feel what stable real means.

Klokov pushing down on my barbell. It seems dangerous, but it really forced me to lock into position and feel what stable real means.

Inna working on elbow position.

Inna working on elbow position.

What a day!

What a day!