9.17.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Squats
2×10 Jump Squats
3×10 KBS (increase load each set)
Then:
3x Jump “Z” (6 jumps per rep)
3x Jump “T” (5 jumps per rep)
3x Jump “W” (8 jumps per rep)
Then:
Goblet Squat + KB Swing + Lateral Jump (over a bench) @ 60/40#
5/5/5
10/10/10
15/15/15
25/25/25
One round
Then:
7x Heavy DB Thrusters +
8x Alternating Lunges +
10x Bulgarian Bag Halos OR Full Moons (left) +
10x Bulgarian Bag Halos OR Full Moons (right)
6 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
3×5 Wall Squats
2×20 Squats
2×5 Tuck Jumps
Then:
BB Complex, 6 reps each:
DL +
Bent-Over Row +
Muscle Clean +
Front Squat +
Strict Press +
Back Squat
3 sets, light–>moderate
Then:
Work up to 1RM Back Squat
6–5-3-1-1-1
Then:
4×6 @ 70% 1RM
OR
8×3 @ 85%
Then:
30x Pull-ups in as few sets as possible
Then:
Cool Down
 
Results
1RM Back Squat OR 8×3, Pull-ups:
[gp_workout2]
 
 
Coach’s Comments
To follow me on my trip to Boston and Rhode Island check out my Blog here. 
 
Photos

Lots O Bulgarian Bag work today. I gave everyone the option to do either Halos or Full Moons, although Full Moons were the preferred choice. Intern asked if this movement was dangerous for the ACL or meniscus because of the rotational forces going through the knee during the exercise. In the absence of pathology it could be considered very good. If however it caused pain in an already damaged knee it would be contraindicated. It really speaks to the value of the Bulgarian Bag as a total body and core exercise.

Lots O Bulgarian Bag work today. I gave everyone the option to do either Halos or Full Moons, although Full Moons were the preferred choice. Intern asked if this movement was dangerous for the ACL or meniscus because of the rotational forces going through the knee during the exercise. In the absence of pathology it could be considered a very effective dynamic-stability exercise for the knee. If however the knee is damaged or lacks stability it could cause further damage and would therefore be contraindicated. It really speaks to the value of the Bulgarian Bag as a total body and core exercise.


The bench presented a nice challenge, especially as the reps increased. Wayne flying high.

The bench presented a nice challenge for the barrier hops, especially as the reps increased. Wayne flying high.