9.14.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat
2×5 Band Tears
2×10 Dislocates
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Quick “Death By” Burpees
1st 30 sec: 1x Burpee
2nd 30 sec: 2x Burpee
3rd 30 sec: 3x Burpee
Continue for 5 minutes
Then:
4×5 (each arm) Single-Arm, Single-Leg KB Strict Press, slow and perfect
Then:
4x30m KB Suitcase Lunge (15m right, 15m left), climbing
Chase each set with 10x Explosive Split Jumps (i.e. max height each rep)
Then:
5x Fat Bar Deadlift, AHAP + 
5x Strict Pull-up +
100m ALL-OUT Ski Erg (Males <20 sec, Females <25 sec)
5-7 sets
Rest as needed between sets
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat
2×5 Band Tears
2×10 Dislocates
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In your two chosen lifts:
6×5 @ 70%
Then:
Cool Down

 

COMPETITIVE FITNESS
5 minutes of mobility
Then:
2×5 Band Tears
2×10 Dislocates
2×10 Elbow Taps (2 sec pause each) 
2x10m Lunge + SLDL + Pistol 
3×5 KBS/Goblet Squat Combo
2×5 Burpees
3×3 Strict Pull-ups
3×10 Bar Taps (Arch to Hollow)
Then:
M.E. Strict HSPUs + 10s Rest + M.E. Toes-to-Bar
Rest as needed, 3 sets
Then:
2x Muscle Snatch + 2x OHS + 1x Drop Snatch (hang out in the bottom for a few)
3 sets to warm-up
Then:
15 minutes to establish best Power Snatch + Hang Squat Snatch (above knee)
Then:
40 sec work, 20s transition:
Thrusters @ 95/65 
Double Unders 
American KBS @ 53/32 
Burpees
Rest 2:00, 3 sets
Then:
Cool Down

COACH’S COMMENTS
N/A

PHOTOS

The "quick" death by burpees caper was quite the primer. Amber mid-flight.

The “quick” death by burpees caper was quite the primer. Amber mid-flight.

A quick death is death nonetheless. Newell reflecting. I love this version of death by because it sneaks up on you very fast, almost too fast. Before you know it you're on your back wondering what happened.

A quick death is death nonetheless. Newell reflecting. I love this version of “death by” because it sneaks up on you very fast, almost too fast. Before you know it you’re on your back wondering what happened.

Precision is always the name of the game whether you're going fast or slow. Always strive for technical precision. It's safer, it's more efficient, and it's faster in the long run.

Precision is always the name of the game whether you’re going fast or slow. The Single-Leg, Single-Arm KB Strict Press is a great way to asymmetrically load. Keep the arm out to maintain a solid horizontal reference point.

Alana Suitcase Lunge. The bell wants to draw you off to the side. Don't let it!

Alana Suitcase Lunge. The bell wants to draw you off to the side. Don’t let it!

Axle Deads and Pull-ups oh my. What do you call this???…non-complimentary.

Axle Deads and Strict Pull-ups. Grip + Grip = No Grip.

I've tried to soften my image over the years. I find that people really gravitate to my style of coaching and programming or they simply don't like me. I don't know why that is other than to assume we all have difference affinities for different people. However, as I grow older and wiser I have gotten exceptionally better at meeting people where they are and creating success, even in the face of inevitable failure. Coaching is as much an art as anything. There is a certain genius to it that takes years to fine-tune and develop. There's still much work to be done, but I like where I'm headed and where the gym in general is headed.

I’ve tried to soften my image over the years. I find that people really gravitate to my style of coaching and programming or they simply don’t like me. I don’t know why that is other than to assume we all have different affinities for different people. Early on I think I compensated for a lack of experience with a hard outer shell; more rigid in my approach and methods. However, as I grow older and wiser I have gotten exceptionally better at meeting people where they are and creating success, even in the face of inevitable failure. I attribute this to just having a very clear understanding of what I’m looking at. Time is harsh in some ways, but remarkably rewarding in others. Coaching has become an art to me. There is a certain genius to it that takes years to fine-tune and develop. There’s still much work to be done, but I like where I’m headed and where the gym in general is headed.