6.10.13 Training Sessions (2)

Workout 1
A few locomotor drills…
Then:
10x50m Sprints (tag team style) 
Then:
15m DB Walking Lunge @ 2×30/20 +
20x Box Jumps @ 24″/17.5-20″+
15m Burpee/Broad Jump +
20x Toes-to-Bar +
15m Heavy Rope/Pull Sprint +
20x Sandbag Cleans +
15m “Strict” Bear Crawl +
20x Strict Push-ups
30 minute AMRAP
Then:
“Cool Down” with Farmer’s Carry/Dead Hang Combo
60m/60s, 60m/45s, 60m/30s, 60m/15s
Then:
Cool Down
 
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 Cluster, Floor Press:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Jason devised a drill to improve shoulder position in preparation for dips. Place your hands on the corner of the box and lower your chin to the front edge. This forces the shoulders into an externally rotated position and creates greater stability. It wasn't hard, but it had a clear and definitive purpose.

Jason devised a drill to improve shoulder position in preparation for dips. Place your hands on the corner of the box and lower your chin to the front edge. This forces the shoulders into an externally rotated position and creates greater stability. It wasn’t hard, but it had a clear and definitive purpose.

Rob on his final set of Deadlift Clusters.

Rob on his final set of Deadlift Clusters.

The heavier the rope is the move you have to sit back and rotate your entire body. If you try to pull with the arms at the exclusion of the hips and trunk you're in for a long day. Lelia pulling hard. She has a great training face and always displays a look of intensity.

The heavier the rope is the more you have to sit back and involve your entire body. If you try to pull with the arms at the exclusion of the hips and trunk you’re in for a long day. Lelia pulling hard. She has a great training face and always displays a look of intensity.

The Strict Bear Crawl places more emphasis on the shoulders and legs than a normal bear crawl. Keep the hips low, the back parallel to the floor, and move slowly. The easiest way to teach it is to tell the athlete they are carrying precious cargo on their back and if they move too quickly it may fall off. Work every time.

The Strict Bear Crawl places more emphasis on the shoulders and legs than a normal bear crawl. Keep the hips low, the back parallel to the floor, and move slowly. The easiest way to teach it is to tell the athlete they are carrying precious cargo on their back and if they move too quickly it may fall off. Works every time.