7.9.13 Training Session (2)

Workout 1
3×5 Wall Squats (toe the wall)
2×10 Squats
2×10 Jump Squats
2x15m For. Lunge + 15m Reverse Lunge
2×5 Tuck Jumps
Then:
Mobility Work (squat prep)
-Banded Triceps Stretch 2x60s each
-Quad Killer Stretch 2x60s each
-Spider Stretch 2x60s each
Then:
Front Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between each set perform 5x Push-up (variation) + 5x Tuck Jump
Then:
300s Rack Hold OR 300s FLR on rings
 
Participants
Front Squat PRs:
Kelly Watson – 125 PR
[gp_workout1]
 
Workout 2
Prep Shoulders
Then:
BB Complex, 6 reps each:
DL +
Muscle Clean (from hang) +
Squat Clean +
Push Press +
OHS (switch to wide grip)
3 sets (light)
Then:
Work up to Heavy Triple in OHS
Then:
OHS 
3-2-1-3-2-1
Rest plenty between sets
Second wave should be heavier than first
Then:
Back Squat
4×4 with 100% of final OHS single
Then:
Cool Down
 
Results
OHS Single:
[gp_workout2]
 
Coach’s Comments
Lots of PRs today. This makes me happy. Great efforts all around.
 
Also, we updated the Athlete of the Month page. Congrats to all winners. Who’s going to take July?
 
Photos
Sometimes you have to take a few steps back to move forward. In the case of the Front Squat this is particularly true. Getting the hips mobile, the wrists, elbows, and shoulders pliable enough to support the barbell in the proper position, and then and only then adding weight takes time. The commitment will pay off in the end. Scott is finally showing signs of getting into the right position and it showed today with a PR.

Sometimes you have to take a few steps back to move forward. In the case of the Front Squat this is particularly true. Getting the hips, wrists, elbows, and shoulders pliable enough to support the barbell in the proper position is necessary before any significant amount of weight can be put on the bar. The commitment will pay off in the end. Scott is finally showing signs of getting into the right position and it showed today with a new PR.



Ass-to-grass.

Ass-to-grass.