9.27.13 Training Sessions (2), Named Workout

Workout 1
400m Jog to warm-up
Then:
Locomotor Warm-up (various, 8 minutes)
Then:
“Can’t or Won’t” (variant)
Player must complete each task (in any order they choose, but burpees are first for everyone.)
100 Burpees for time
If you do it in less than 8:00/10:00 you’re done
If you do it in more than 8:00/10:00 add 25 more burpees
Rest as needed
500m Row
If you do it in less than 1:40/1:55 do 50x Push Press (95/65)
If you do it in more than 1:40/1:55 do 75x Push Press (95/65)
Rest as needed
400m Run
If you do it in less than 1:30/1:45 do 75x KBS (50/35)
If you do it in more than 1:30/1:45 do 150x KBS (50/35)
Rest as needed
500m Ski 
If you do it in less than 1:35/2:10 do 1x Gauntlet Carry @ 2×60/45# KB 
If you do it in more than 1:35/2:10 do 2x Gauntlet Carry
Rest as needed
Then:
Fall Down
 
Participants
[gp_workout1]
 
 
Workout 2
Locomotor Warm-up (5 minutes)
Then:
KBS/Goblet Squat Ladder
10 reps each @ 30, 40, 50, 60
Then:
Work up to Heavy Snatch-Grip DL (5RM)
6-6-5
Then:
5×5 SG Deadlift
Then:
7x Pull-ups +
9x Box Jump @ 30/24″ +
11x DB Snatch @ 30/50 (R) +
11x DB Snatch (L) 
5 rounds, not for time
Then:
Cool Down
 
Results
5×5 SG Deadlift:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
We did an isometric hold earlier this week to isolate horizontal abduction end range. In many cases I had to passively place the athletes shoulder into position and see if they could maintain it. Strength at this range is a severe weakness in people with shoulder pathology and is an excellent pre-hab exercise to prevent muscular imbalances around the joint.

We did an isometric hold earlier this week to isolate end-range horizontal abduction. In many cases I had to passively place the athlete’s shoulder into position and see if they could hold it there. Weakness at this range is common and identifiable in people with shoulder pathology and is an excellent pre-hab exercise to prevent muscular imbalances around the joint.