12.8.12 Strength, Recovery

Workout 1
5 minute easy row, ride, run, jump rope
Then:
60s each:
KB Halo (R)
ATW (R)
KB Halo (L)
ATW (L)
Then:
3x (1-5) DB Strict Press Ladder (3 players)
Mobilize between sets
Then:
BB Push Press Strength Ladder + 15s OH Hold + 3x Pull-up (various grips)
10 reps  + 15s OH hold on last rep + 3x Pull-up
9 reps + 15s OH hold on last rep + 3x Pull-up
8 reps + 15s OH hold on last rep + 3x Pull-up
7 reps + 15s OH hold on last rep + 3x Pull-up
6 reps + 15s OH hold on last rep + 3x Pull-up
5 reps + 15s OH hold on last rep + 3x Pull-up
4 reps + 15s OH hold on last rep + 3x Pull-up
3 reps + 15s OH hold on last rep + 3x Pull-up
2 reps + 15s OH hold on last rep + 3x Pull-up
1 rep + 15s OH hold on last rep + 3x Pull-up
Rest as needed between sets
Then:
Cool Down 
 
Participants
[gp_workout1]
 
Workout 2
Run 800m
Then:
2×5 Wall Squat
4×30 Squat + 30s Rest
3×5 Dead-Stop Goblet Squat (2s pause in bottom)
3×5 Burpee
4×10 KBS (30, 40, 50, 60#)
Then:
Practice KB “Headcutter” 
Then:
5x KB Headcutter @ 30# +
3x KB Headcutter @ 45# +
2x KB Headcutter @ 60# +
30s ALL-OUT Row/Ski/Airdyne
Rest 60s 
4 sets
Then:
7x Ball Slam @ 25# +
5x Ball Slam @ 30# +
3x Ball Slam @ 40# +
30s ALL-OUT Row/Ski/Airdyne 
Rest 60s
4 sets
Rest 5 minutes
Then:
“Cool Down” with a run to the park and back. 
Athlete must exceed coaches predicted time or incur a penalty. 
For example, if I predict you can run to the park and back in less than 1:30 and it takes you 1:35 you lose.
Penalty = 40 burpees before you can leave the gym
Then:
Actual Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos

I am delighted to see how many athletes are showing up for the recovery workouts. We beat them down on Fridays and tone it down a bit on Saturday, usually with either single limb work, low volume strength work, or movements we just don't do a lot of. Today we did a Push Press/OH Hold/Pull-up combo. Everyone's pull-ups are coming along nicely.

The Team DB Strict Press Ladder is an education in overhead positioning. The weight does not rest overhead, it is held with active shoulders, pressing upwards to the ceiling throughout. Work the ear in front of the arm and force the elbows straight.

It's one thing to be able to press the load overhead. It's another to be able to hold it there for 15s at the end of a set. Again, positioning matters. Xeve here with 165#.

Miguel is getting stronger by the day. He made his last single look easy. Hard work and consistency are irreplaceable. He never misses and he busts his ass every time he's in the gym. Sophisticated programs and rep schemes mean nothing without the main ingredient: WORK.