9.23.13 Training Sessions (2)

Workout 1
Lococmotor Warm-up (various marches, skips, and running drills)
Then:
3×5 Wall Squats
2×10 Squats
3×10 Goblet Squat (40, 50, 60)
3×5 Tuck Jumps
Then:
Warm-up for Front Squats (5-minutes)
Then:
5x Heavy Front Squats (should be a 7RM) + 
3x High Box Jumps +
1x Weighted Pull-up (should be a 3RM)
10 rounds (not for time, but don’t stop moving)
Rest 5 minutes
Then:
10-minute clock:
20x DB Walking Lunges +
10x HSPU OR Ring Push-up OR Strict Push-up (from floor)
Go back and forth, rest as little as needed between sets
 
Participants
[gp_workout1]
 
 
Workout 2
2×5 Wall Squats
2×10 Squats
2×5 Shoulder Dislocates
3×8 KB Bottom-up Press
3×10 Goblet Squats (30, 40, 50)
3×5 Push-ups
Then:
3x Strict Press +
2x Push Press +
1x Push Jerk
3 sets light to warm-up
Then:
Pressing Progression
Males start at 95#
Females start at 45#
Perform 2x Strict Press
Then add 10# to the bar
Perform another 2x Strict Press
Continue in this fashion until you can no longer perform 2x Strict Press. 
Continue the progression doing 2x Push Press and finally with 2x Push Jerk
Then:
Work up on Front Squat or Deadlift
6-6-5
Then:
5-4-3-2-1 Front Squat / Deadlift
Rest plenty between sets
Record each set
Then:
Cool Down
 
Results
Final Pressing Weight, 5-4-3-2-1 FS or DL:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
You only have to do one so load up.

You only have to do one so load up.

The intended movement was HSPUs. Some did Push-ups instead. Misti went the other way and did Handstand push-ups without the wall.

The intended movement was HSPUs. Some did Push-ups because HSPUs were too challenging. Misti went the other way and did Handstand push-ups without the wall.

A good cue for Front Squats is to "roll the bar back" onto the body prior to the descent. Mel has worked hard on improving this position/. In this picture the bar is placed well, which allows the athlete to load the body and not just the arms.

A good cue for Front Squats is to “roll the bar back” onto the body prior to the descent. Mel has worked hard on improving this position. In this picture the bar is placed well, which allows the athlete to load the body and not just the arms.