6.5.13 Training Sessions (3)

Workout 1
2×5 Wall Squats
2×10 Squats
3×10 Goblet Squats (40, 50, 60)
Then:
Jump Warm-up
20s each, 10 rest:
Square Jump (L)
Square Jump (R)
“W” Jump
“T” Jump
“Z” Jump
Tuck Jump
Then:
Warm-up on Front Squats (1-2 light sets)
Then:
Front Squats 
6-5-5-3-3-3
Between each set perform a Triple Jump
Sets of three are max effort
Then:
12x Wall Ball  @ 20/14 + 
12x Goblet Squat @ 45/30 + 
12x Ball Slam @ 30/20+ 
12x OH Plate Walking Lunge @ 45/25
Five Rounds (not for time, form focus)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
3×5 Wall Squats
2×10 Squats
2×5/5 Dislocates + OHS Combo
Then:
5-Minute Mobility
Then:
OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cool Down
 
Results
OHS Single:
[gp_workout2]
 
Workout 3 (because I’m feeling generous)
5x Muscle-ups
1:1 Rest
Then:
1x Muscle Snatch +
2 OHS
3 sets, light
Then:
1 Power Snatch + Snatch Balance
3 sets, moderate
Then:
Work up to 85% of 1RM CJ
Then:
5x Squat Clean (rack last rep) +
30m Run +
5x Shoulder-to-Overhead (no racking allowed, weight must be dumped if you cannot continue)
30m Run
5 rounds for time
Then:
Cool Down
 
Participants
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
The Plate OH Lunge is a simple and safe way to load overhead. And like most overhead movements it provides valuable insight into the shoulder mobility of the athlete.

The Plate OH Lunge is a simple and safe way to load overhead. And like most overhead movements it provides valuable insight into the shoulder/spine mobility of the athlete.


I like to keep my coaching cures to a minimum when teaching complex movements. That way you don't overwhelm the athlete with too much to think about and your probability of success is much higher. Three of favorite cues for the OHS include: Active shoulders, head through, knees out.

I like to keep my coaching cures to a minimum when teaching complex movements. That way you don’t overwhelm the athlete with too much to think about. I’ve found your probability of success is much higher this way. Three of goos cues for the OHS include: Active shoulders, head through, knees out.


3rd Pull.

3rd Pull.