6.17.13 Training Sessions (2)

Workout 1 (also performed on 1.30.13)
400m Run to warm-up
Then:
3×5 Wall Squat
2×10 Shoulder Dislocates
3×5 Burpees
3×5 Tuck Jump
Then:
P1 400m Run
P2  5x DB Man-Maker + 5x Pull-up + 5x Box Jump (rest in time remaining until P1 finishes)
Switch, 4 rounds each player
Then:
Rest 5 minutes
Then:
P1 500m Row OR 400m Ski OR 40/30 Calories on Airdyne 
P2 10x Dip + 10x “Strict” BB Biceps Curl (rest in time remaining until P1 finishes)
Switch, 4 rounds each player
Then:
Cool Down 
 
Participants
[gp_workout1]
 
Workout 2
KBS Progression
20 reps 
15 reps
2×10 reps
Then:
Work up to 3RM Deadlift (4-5 sets)
Then:
5-Rep DL Cluster
3-4 sets
Then:
50 reps Floor Press @ BW (in as few sets as possible)
Then:
Cool Down
 
Results
DL Cluster, Floor Press/Sets:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Rob Floor Pressing.

Rob Floor Pressing.


Too often people want to adopt the position on the left when they set up for a deadlift. The correct position is demonstrated on the right. This position however requires a certain degree of flexibility and body awareness. Some people drop right into position naturally, other require more teaching and time to develop the mobility and strength to get there.

Too often people want to adopt the position on the left when they set up for a deadlift. The correct position is demonstrated on the right. This position however requires a certain degree of flexibility and body awareness. Some people drop right into position naturally, others require more teaching and time to develop the mobility and strength to get there.