7.24.13 Training Sessions (2)

Workout 1
Throw Heavy Medicine Balls over the Pull-up bar for 5-minutes
2×10 Shoulder Dislocates
3×8 DB Arnold Press
3×5 Strict Push-ups
Then:
Mobility: 2×1-Minute Thoracic Spine Mobility
Then:
5x BB Strict Press +
2x BB Push Press +
1 BB Push Jerk
Three sets light to distinguish presses
Then:
Push Press 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 10x Heavy KBS @ 70/50 + 30s Wall Sit
Then:
Cool Down with a few sets of pulling work 
 
Results
[gp_workout1]
 
Workout 2
3×5 Wall Squats
2×10 Shoulder Dislocates
2x15m Forward Lunge + 15m Reverse Lunge
3×10 Split Jumps
Then:
Mobility – Psoas/Quads
Then
4x15m Front Loaded Walking Lunge
Increase load each set. Final set should be ME.
Then:
Work up on Bench Press
10-8-5-5
Then:
5×5 Bench Press 
Then:
Cool Down
 
Results
Front-Loaded Lunges, 5×5 BP (next week’s BP weight):
[gp_workout2]
 
Coach’s Comments
We added Steve Szabo to the Transform page and a testimonial from Krista Williams-Soldinie. Thank you.
 
Photos
The Barbell Front Loaded Lunges will make a man outta ya! Or a really bad ass woman.

The Barbell Front-Loaded Lunge will make a man outta ya! Or a really bad ass woman. Bar position is everything. Capture the bar high and tight, elbows pointed in the direction you want to travel.


The aftermath.

The aftermath.


Joe working through 5x5 on Bench Press. If you're able to complete all five sets of five, next time go up 5%. A good weight is one in which the player can successfully complete three sets of five and a fourth and fifth set of 3-4 reps. If the latter is the case next workout use the same weight until you can complete all 5x5.

Joe working through 5×5 on Bench Press. If you’re able to complete all five sets of five, next time go up 5%. A good weight is one in which the player can successfully complete three sets of five and a fourth and fifth set of maybe 3-4 reps. If the latter is the case next workout use the same weight until you can complete all 5×5.


George lunging.

George lunging.