9.24.13 Training Sessions (2)

Workout 1
Locomotor/Dynamic Warm-up (various, 5-6 minutes)
Then:
10x Burpee + 
15m Bear Crawl + 
15m Reverse Crab Walk + 
9x Burpee + 
15m Bear Crawl + 
15m Reverse Crab Walk + 
8x Burpee + 
15m Bear Crawl + 
15m Reverse Crab Walk + 
Etc … down the ladder to 1x Burpee (at warm-up pace)
Then:
T-Spine Mobility prep for TTB
Then:
50x Ball Slams @ 30/15 + 
20x TTB/KTE + 
40x Ball Slams + 
20x TTB/KTE + 
30x Ball Slams + 
20x TTB/KTE + 
20x Ball Slams + 
20x TTB/KTE + 
10x Ball Slams + 
20x TTB/KTE 
Not for time
Then:
Cool Down Shoulder Prehab (i.e. Powell Raises or SA DB Rows)
 
Participants
[gp_workout1]
 
 
Workout 2
3×5 Wall Squats 
2×20 Squats
2×5 Dislocates + OHS Combo
Then:
Mobility – Hips, Shoulders 
Then:
Back Squats 
8×3 @ 75% of last weeks 1RM
Then:
30x Strict Pull-ups (vary grips) in as few sets as possible.
Then:
Cool Down
 
Results
8×3 @ 85% Back Squats, Pull-up Sets: 
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The Burpee/Bear Crawl/Crab Walk combo was a potent warm-up. Jen's back looks awesome.

The Burpee/Bear Crawl/Crab Walk combo was a potent warm-up. Jen’s back looks awesome.



I added some shoulder prehab work at the end of today's session. If there's one thing I've learned it's that we need to do more strengthening of some common weak points. IN this case it's the posterior shoulder, rhomboids, and mid-->low traps.

I added some shoulder prehab work at the end of today’s session. If there’s one thing I’ve learned it’s that we need to do more strengthening of some common weak points that alter structural balance. In this case it’s the posterior shoulder, rhomboids, and mid–>low traps.