5.28.13 Training Session (2)

Workout 1
3×5 Wall Squats
20x Balancing Leg Swings
2×10 Squats
2×10 Jump Squat
3x15m Lunge + Bear Crawl
Then:
4x (30s Mountain Climber + 30s “Rest” in FLR position)
Then:
3x Tuck Jump + 5x Strict Push-up 
Every 30s for 6 minutes
Then:
7x KB “Headcutter” 
Every 60s for 12 minutes
Then:
3x (1-6) Burpee Team Ladder (two player teams)
Then:
30m Burpee/Broad Jump: 
One set @ BW
One set @ 2 x 10-15# DB 
One set @ 2 x 20# DB 
One set @ 2 x 25# DB 
One set @ 2 x 30# DB
Between each set perform 30m Bear Crawl + 30s Dead Hang
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Dynamic Warm-up (5-8 minutes, various)
Then:
3x Muscle Snatch + 1x BTN Jerk + 3x OHS 
5 sets, rest a bit between sets
Then:
Work up on Back Squat
Then:
Back Squats
5-4-3-2-1
Rest plenty between sets
Then:
Cool Down
 
Results
Back Squat Single:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Even though the Tuck Jumps are int he warm-up they should still be explosive.

Even though the Tuck Jumps are in the warm-up they should still be explosive.

Leah getting loose.

Leah getting loose.

Anytime you see "rest" it implies something other an actual rest. "Rest" in this case is active. The demands are not overwhelming, but they're enough to keep the heart rate steady and muscles under tension.

Anytime you see “rest” it implies something other an actual rest. “Rest” in this case is active. The demands are not overwhelming, but they’re enough to keep the heart rate steady and muscles under tension.

Cliff pulling violently.

Cliff pulling violently.

The front-loaded lunge forces the torso to stay upright. The elbows are like directionals. Keep them high and pointed forward at all times. This ensures the bar is resting on the chest and not being held by the arms.

The front-loaded lunge forces the torso to stay upright. The elbows are like directionals. Keep them high and pointed forward at all times. This ensures the bar is resting on the chest and not being held by the arms. The core/back demand is surprisingly REAL.

The single-arm DB OHS is a great diagnostic tool. Adequate shoulder and spinal mobility is needed to execute this one. Any limitations will be exposed almost immediately.

The single-arm DB OHS is a great diagnostic tool. Adequate shoulder and spinal mobility is needed to execute this one. Any limitations will be exposed almost immediately.