6.6.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2x15m A-Skip
2×5 Band Tears
2×10 Dislocates
3×5 KBS / Goblet Squat Combo
2×5 Tuck Jumps
5x Broad Jump, max effort
3×3 Pull-up
Then:
Mobility:
T-Spine
Squat Sequence Hip Stretch
Then:
Workout:
EMOM for 8 minutes
3x KB Clean +
3x KB Front Squat +
2x KB Push Press/Jerk
Then:
EMOM for 10 minutes
5x Burpee + 30m Shuttle
Then:
Alternating EMOM for 12 minutes
Odd – 10x KBS, AHAP + 20x KB Toe-Taps 
Even – 10x HR Push-up
Then:
Cool Down
 
 
Strongman Training
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2x15m A-Skip
2×5 Band Tears
2×10 Dislocates
3×5 KBS / Goblet Squat Combo
2×5 Tuck Jumps
5x Broad Jump, max effort
3×3 Pull-up
Then:
Mobility:
T-Spine
Squat Sequence Hip Stretch
Then:
Workout:
EMOM for 10 minutes
1x Stone-to-Shoulder + 60m Sprint
Then:
1-2-3-4-5-6-7-8-9-10-11-12 UB TnG Double-Overhand Axle Deadlifts @ 185/115#
When you can no longer go unbroken switch your grip to alternate grip. 
Add a 60m Prowler Push between each rung once you break and switch grips.
Then:
Cool Down
 
 
Weightlifting Club
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
15m Lunge + SLDL + Pistols
2×5 Band Tears
2×10 Dislocates
3×5 KBS / Goblet Squat Combo
2×5 Tuck Jumps
5x Broad Jump, max effort
3×3 Pull-up
3×3 Knee Jump
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout:
Snatch BB Complex @ 45/35, 4 reps each:
Muscle Snatch +
OHS +
Drop Snatch +
BTN Pres +
Duck Walk +
Tall Snatch
Then:
20 minutes to establish a max for day Snatch
Then:
20 minutes to establish max for day Clean and Jerk
Then:
7×2 Back Squat, climbing (start at max CJ weight)
Then:
Cool Down
 
Results
Snatch, CJ Maxes:
Farrah P. – technique
Latissa H. – technique
Susan E. – technique
Erin G. – 105, 145 PR
Michael B. – 135, 155
Jeff B. – 105, 155
Inna M. – 99.2, 120
Brittany R. – 120.7, 135
James R. – 135, 190
Jennifer B. – 55, 95
Jaime B. – 55, 75
 
 
Coach’s Comment
N/A
 
Photos
First weightlifting practice int he books. There's some good potential in the room.

First weightlifting practice in the books. There’s some good potential in the room.

Mobility is a must in the this sport. Jeff in the bottom.

Mobility is a must in this sport. Jeff in the bottom.

7x2 Back Squats, climbing. Start with your max CJ for the day and go from there.

7×2 Back Squats, climbing. Start with your max CJ for the day and go from there.