7.15.13 Training Sessions (2)

Workout 1
3×5 Wall Squats (toe the wall)
2×10 Shoulder Dislocates (slow!)
3×10 Goblet Squat (40, 50, 60)
2×5 Burpee
3×3 Explosive Broad Jump
Then:
10x Push Press @ 115/75 +
2 minutes of Burpee/Pull-up OR Burpee/Bar Hop OR 5x Burpee + 5x Ball Slam
2 minutes rest
3 sets
Rest 5 minutes after 3rd set
Then:
10x KB Swing-to-Goblet Squat @ 50/30 +
2 minutes of Burpee/Box Jump @ 20″/17.5″+
2 minutes rest
3 sets
Rest 5 minutes after 3rd set
Then:
“Cool Down:”
10x Burpee +
15m Bear Crawl +
15m Crab Walk 
9x Burpee +
15m Bear Crawl +
15m Crab Walk 
8x Burpee +
15m Bear Crawl +
15m Crab Walk, etc.
Continue to 1x Burpee + 15m Bear Crawl + 15m Crab Walk
Then:
Fall Down
 
Participants
[gp_workout1]
 
Workout 2
Throw Medicine Balls
Then:
2×10 Shoulder Dislocates
3×8 DB Arnold Press (light)
3×5 Push-ups, pause 5s at the top (shoulders in externally rotated position)
Then:
5-Minute Mobility (to improve shoulder external rotation and humeral head position)
Then:
Seated Behind-the-Neck Barbell Press
3×6
3×3
Then:
Work up to 5RM NG Bench Press w/chains (3-4 sets)
Then:
5x NG Bench Press w/chains +
Hanging Rows to failure
5 sets
Then:
Rotator Cuff Work
 
Results
[gp_workout2]
 
Coach’s Comments
Open Workout 1 announced!
 
90x Double-Unders +
60x KBS 45/35 +
30x Burpees
AMRAP in 12 minutes
 
Good luck to all participants!
 
Photos
Today we spent time improving external rotation and shoulder joint position, both critical for the Behind-the-Neck Press to come.

Today we spent time improving external rotation and shoulder joint position, both critical for the Behind-the-Neck Press to come.



The Seated Behind-the-Neck Press is a fav of mine. There's no cheating and no momentum, just good old fashion isolation of the shoulders. I like it because it teaches proper trunk position, scapular position, and core control. Without the core engaged and the scapular retracted the movement becomes too loose and damn near impossible to load with anything significant.

The Seated Behind-the-Neck Press is a fav of mine. There’s no cheating and no momentum, just good old fashion isolation of the shoulders. But set-up and position are key. I like it because without proper trunk position, scapular position, and core control it’s damn near impossible to load with anything significant.



My little guy's first orientation with the barbell. But certainly not his last.

My little guy’s first orientation with the barbell. But certainly not his last.