6.27.15 Training Sessions (2)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Bear Crawl
3×5 KBS / Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Double Clap Burpees 
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout
I.W.T.
Phase I
12x KB Thruster +
1:00 minute Hard Row +
2:00 minute rest
3 sets
Then:
Phase II
12x Sumo Deadlift +
1:00 minute Burpee/Broad Jumps (6′ jump each rep)
2:00 minute rest
3 sets
Then:
Phase III
20x Alternating Bulgarian Bag Halos +
2x (30/30) Mountain Climber, “rest” in FLR position +
M.E. L-Sit +
M.E. Bent-Arm Hang from Pull-up Bar
2-3 sets
Then:
Cool Down

 

Strongman Training
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Bear Crawl
3×5 KBS / Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Double Clap Burpees 
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
Carry Medley, 30m each:
Stone Carry, anyhow  +
Sandbag Zercher Carry +
Axle OH Carry +
Keg Carry, anyhow
3 rounds (one to warm-up, two for time)
Then:
“Vomit Comet, Strongman-Variant”
20x Sandbag Thrusters +
15x KBS @ 60/45 +
12x Sledges onto Tire +
8x Axle Deadlifts 
3 rounds, 1:1 rest
Then:
Cool Down

 

Weightlifting Club
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
30x German Arm Swings
2x15m Lunge + 15m Bear Crawl
3×5 KBS / Goblet Squat Combo
2×5 Band Tears
2×10 Dislocates
2×5 Double Clap Burpees 
3×3 Pull-ups
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout:
Snatch Barbell Complex, 4 reps each:
Hang Muscle Snatch +
OHS +
Drop Snatch +
BTN Press +
Duck Walk (2 up, 2 back) +
Tall Snatch
Then:
Snatch-Balance
2-2-2-2-2, climbing
Then:
4×1 Clean Pull + Full Clean + Jerk 
Then:
Paused Back Squats (3 sec in bottom position)
2-2-2-2
Then:
Cool Down

Coach’s Comment
A great OLY camp today. Thanks to all who came out. I enjoyed coaching you. 

Photos

Try to find the hamstrings.

Try to find the hamstrings.

Dirty dancing drill. Snap the hips and drop in the catch.

Dirty dancing drill. Snap the hips and drop in the catch.

I love doing the lifting exhibition at the beginning of the camp. It gives the participants a first hand look at the lifts, reinforces my ability as a teacher of the lifts, and is just plain fun.

I love doing the lifting exhibition at the beginning of the camp. It gives the participants a first hand look at the lifts, reinforces my ability as a teacher of the lifts, and is just plain fun. I finished with a modest 242 snatch.