9.11.13 Training Sessions (2)

Workout 1
2×10 Shoulder Dislocates
2×5 Wall Squats 
2×10 Squats 
20x Hamstring Dives
Then:
5x Vertical Jump +
3x Tuck Jump +
2x Pike Jumps
3 sets
Then:
1-8-1 Toes-to-Bar Ladder
Then:
1-6-1 BB Thruster Ladder
Then:
1-4-1 Pull-up Ladder, Strict
Then:
10x Heavy Goblet Squat @ 80/55-60 +
3x Broad Jumps (max distance) +
60s Wall Sit
3-4 sets
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
3×5 Wall Squats
2×20 Squats
2x15m Lunge + SL Balance + SLDL (slow) OR 20x Hamstring Dives
3×10 KBS 
Then:
BB Complex (clean-grip), 6 reps each:
DL +
Bent-Over Row +
Muscle Clean +
Front Squat +
Push Press +
OHS
3 sets, light–>moderate
Then:
OHS Wave
2x (6-4-2) 
Then:
Cool Down
 
Results
OHS Wave 2x (6-4-2):
[gp_workout2]
 
 
Coach’s Comments
Body Comp Challenge is quickly approaching. Don’t miss this opportunity!
 
Photos
We only do OHS in our strength class. And every time we do I'm reminded of why I avoid programming them into the general groups. OHS are technical and dangerous. Without the proper coaching there is a high risk of injury and poor execution. Kian working on his depth.

We only do OHS in our strength class and Comp team practices. And every time we do I’m reminded of why I avoid programming them into the general groups. OHS are technical and dangerous. Without the proper coaching there is a high risk of injury and poor execution. Kian working on his depth.


Clean Pull.

Clean Pull.


Good training partners is a key element to getting the most out of your training. Joe and Renate were paired up for the Pull-up ladder today. Suddenly it became a contest of who could add the most weight. Joe inevitably won but Renate messed around and pulled her bodyweight plus a 65# DB.

A good training partner is a key element to getting the most out of your training. Joe and Renate were paired up for the Pull-up ladder today. Suddenly it became a contest of who could add the most weight. Joe inevitably won but Renate messed around and pulled her bodyweight plus a 65# DB. If she were by herself it’s likely she would have stopped long ago.


Badges of honor.

Badges of honor, although no meaningful pulling work will be possible over the next few days. It’s simply part of the process and does get better.