8.13.12 Strength

Workout 1
Throw MBs (various) to warm-up
Then:
3×15 (each) Bulgarian Bag Halos 
2×10 Push-ups
3×8 SL SA KB Strict Press (SLOW!)
Then:
Work up to Heavy Close-Grip Bench Press 
Something like 10-5-3-2
Then:
6×2 Close-Grip Bench Press (add chains to advanced lifters)
Between each set of two do 100m ALL-OUT Ski (M<20s, F<25s)
Rest plenty between sets
Then:
Bent-Over Row + Pull-up
8/8 +
6/6 +
4/4
Rest 3 minutes
Then:
6/6
4/4
2/2
Then:
Cool Down with Tag Team Push-up Ladders
3x (1-5) Three-Man Push-up Ladder
Each player holds FLR position while other players performance prescribed reps. 
OR
3×20 (10 each player) MB Plyo Chest Pass 
Then:
Actual Cool Down
 
Results
[gp_workout1]
 
 
 
 
Workout 2
Work up on Front Squat
Then:
Front Squat Drop Sets
3 reps
Rest 10-15s, reduce load 10%
max reps
Rest 10-15s, reduce load another 10%
Rest 3-5 minutes
4 sets
Then:
10x Hanging Rows from BB +
30s HS Hold
5 sets
Rest as needed between sets
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
 
Workout 3
Work up on Front Squat
Then:
Front Squat Drop Sets
3 reps
Rest 10-15s, reduce load 10%
max reps
Rest 10-15s, reduce load another 10%
Rest 3-5 minutes
4 sets
Then:
“Jackie”
Row 1000m +
50x Thrusters @ 45# +
30x Pull-ups
For time
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
 

Workout 4
Work up to 1RM Front Squat
Then:
6x Pull-up + 
8x Seated DB Press
4 sets
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
 
Workout 5
Work up to 1RM Back Squat
Then:
2x Hang Power Clean + 2x Front Squat
4 sets
Then:
2x Push Press + 1x Push Jerk
4 sets
Then:
Cool Down
 
 
Results
[gp_workout5]
 
 
 
Coach’s Comments
N/A
 
Photos

For the close-grip bench press I cue athletes to place their pinkies on the line that divides the smooth part of the barbell from the knurling. If you're unaccustomed to doing narrow-grip bench work this feels very very close. I personally prefer to do these, as it transfers better to push press and push jerk.

Is Bench Press necessary for female athletes? Fuck yes!!!


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