10.29.12 Strength

Workout 
5 minute row, ride, run, jump rope
Then:
3×5 Wall Squat
2×20 Squat
3×5 Goblet Squat (increase load each set)
2×10 Shoulder Dislocates
2×5 Tuck Jump
Then:
P1 15x KBS 
P2 Slosh Pipe OH Hold for duration of KBS
P3 Rest
Player one takes the pipe from P2, rotate players though for 10 minutes
OR 
15x KBS +
30s Slosh Pipe OH Hold (if single player) +
30s Rest
Then:
Back Squat
2×10
3×6
3×3
Chase sets of 6 and 3 with 3x “High” Box Jumps
Then:
KB Push Press + 30s Dead Hang
10 reps/30s, 9 reps/30s, 8 reps/30s…
Then:
Cool Down
 
Results
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

When holding the Slosh Pipe lock the elbows and position the pipe slightly behind the ears. A small handful of people today had never used the Slosh Pipe. It’s amazing to see how difficult it starts out yet how quickly the nervous system adapts to the unpredictable nature of the pipe.


The box height should be high enough to make you nervous. The more nervous you are about falling the more explosive your effort will likely be. Stay fast and focused.