8.26.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×20 Squats
2×10 Shoulder Dislocates
3×15 (each direction) Bulgarian Bag Halos
3×10 KBS (40, 50, 60)
Then:
3x (1-4)  Team Strict Pull-up Ladder
Rest 2:00 minutes between sets during which time perform 15x Squats + 10x “Strict” Push-ups
Then:
40x KBS @ 55-60 +
15x Hand-Release Burpees +
30x KBS +
15x Hand-Release Burpees +
20x KBS +
15x Hand-Release Burpees
for time
Then:
10-Minute Static Hold Circuit
Alternate between the following holds for 10-minutes
Handstand Hold +
Wall Sit @ 2×30/20 DBs +
Dead Hang from pull-up bar
If the player has to do more than three rotations they have to do a 50/35 calorie sprint on the Airdyne before they can leave gym.
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
2×5 Wall Squats
2×10 Dislocates
3×8 DB Arnold Press
Then:
Shoulder Prep – 5 minutes
Then:
Mini-BB Complex:
6x DL +
6x Bent-Over Row +
6x Muscle Clean +
6x Strict Press +
6x Back Squat +
6x Push-up
3 sets, light to warm-up
Then:
Work up on Push Press
6-5-3
Then:
Push Press
3-3-3-3-3
Then:
Warm-up Deadlifts
Then:
6x DL @ 225#/155# EMOM
8 minutes
Then:
Cool Down
 
Results
Push Press Triples:
 [gp_workout2]
 
Coach’s Comments
N/A
 
Photos
3 months ago few athletes were proficient with Handstands. Now, close to 80% of them are making it look easy.

Three months ago less than 50% of our athletes were proficient with Handstands. Now, close to 80% of them are making it look easy.

Simple and effective. The Dead Hang for most contributed least to their Static Hold time. Tucker focused.

Simple and effective. The Dead Hang never gets easier, it only gets longer. Tucker focused.

The new standard for the KBS. The arms must be locked vertical and the kettlebell must be at least 90 degrees to the floor. Latissa showing the top position.

The new standard for the KBS. The arms must be locked vertical and the kettlebell must be at least 90 degrees to the floor. Latissa showing the top position.