6.3.13 Training Sessions (2)

Workout 1
 2×5 Wall Squats
2×10 Squats
2×10 Jump Squats
2×5 Burpee
2×5 Tuck Jumps
Then:
10-1 Burpee/Box Jump Ladder (24″/17.5″)
In between each round do a 150m Ski, 200m Row or 20 Calorie Sprint on the Airdyne
Rest while other player goes
Rest exactly 5 minutes
Then:
10x (each) Bulgarian Split Squats (hold 2x DB in FC position), back knee should contact floor each rep +
Rd 1: 30s Jump Squat
Rd 2: 30s Split Jump
Rd 3: 30s Box Toe Touch
Rd 4: 30s Mountain Climbers
Casual pace
Then:
300s Wall Sit
Each time you come off the wall do 10x Walking Lunge
 
Participants
[gp_workout1]
 
 
Workout 2
KBS Progression
20 reps @ 50
15 reps @ 60
2×10 reps @ 80
Then:
Work up to 3RM Deadlift (~90% 1RM), 4-5 sets
Then:
5-Rep DL Cluster @ 90%
3 sets
Rest a lot in between
Then:
50 reps of Floor Press @ BW
Then:
Cool Down
 
Results
DL Clusters:
[gp_workout2]
  
Coach’s Comments
N/A
 
Photos
We haven't done this one in a while. It's especially difficult on heavy legs.

We haven’t done this one in a while. It’s especially difficult on heavy legs.



Progress...

Progress…



The hook grip is finally starting to feel good. I know it because my thumbs don't feel like they're going to dislocate and my grip is significantly better.

My hook grip is finally starting to feel good. I know this because my thumbs don’t feel like they’re going to dislocate and my grip is significantly stronger. Tape is a must however.



Sharp, fast, and precise.

Sharp, fast, and precise.



The goal is to contact the back knee to the floor. Stay talk and keep about 75-80% of your weight on the front leg. Misti demonstrating perfect form.

The goal is to contact the back knee to the floor. Stay talk and keep about 75-80% of your weight on the front leg. Misti demonstrating perfect form.