6.26.13 Training Sessions (2)

[subscribe2]Workout 1
2×5 Wall Squats
2×10 Squats
2×10 Split Jumps
2×5 Tuck Jumps
Then:
6x KB Headcutter + 3x Burpee every minute on the minute for 10 minutes
Then: 
5x (30s Work + 30s Rest) of the following:
KBS @ 50-60/30-35
Split Jump
Burpee/Box Jump @ 20/17.5″
Jump Squat
Airdyne 
Ball Slam @ 40/25
Rest 1 minute between each (includes last 30s Rest)
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
3×5 Wall Squats (toe to wall)
2×10 Shoulder Dislocates
3×10 Goblet Squats
Then:
5-Minute Mobility
Then:
“Barbell Jamboree” (variant)
50x OHS @ 95/45 +
50x Front Squats @ 135/95 +
50x Back Squats @ 155/105 +
50x Deadlifts @ 185/135 
Rest as needed
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
The original Barbell Jamboree had a 30s Double Under penalty every time the bar was put down. It was also for time and there was no squat rack involved. That meant cleaning or snatching the bar off the floor to get it into position either overhead, in the front rack or on the back for back squats. Today we just focused on the volume of work and doing perfect repetitions. There was no rush and most of the loads were scaled. 
 
Countdown to Go Primal Games: 25 days. Sign up at the gym before July 12th. 
 
Photos
The quad killer...

The quad killer…


Hand placement is critical to executing a good handstand push-up. I teach a slightly externally rotated hand, with the thumb pointed toward the wall. Also, the fingers should be approximately 8-10" form the wall.

Hand placement is critical to executing a good handstand push-up. I teach a slightly externally rotated hand, with the thumb pointed toward the wall. Also, the fingers should be approximately 8-10″ from the wall.


The battle from below.

The battle from below.


During the Back Squat the elbows should be pointed down and the wrists straight. The body and the bar should be one compact unit. Internally rotating the shoulders and flexing the wrists weakens the lifters connection with the barbell and consequently reduced neural drive. It's subtle and seemingly unrelated, but very important to improve flexibility in the upper body to improve Back Squat performance.

During the Back Squat the elbows should be pointed down and the wrists straight. The body and the bar should be one compact unit. Internally rotating the shoulders and flexing the wrists (the top picture) weakens the lifter’s connection with the barbell and consequently reduces neural drive. It’s subtle and seemingly unrelated, but very important to improve flexibility in the upper body to improve Back Squat performance.