10.8.13 Training Sessions (2)

Workout 1
2×10 Shoulder Dislocates
2×5 Wall Squats
2×10 Squats
2×10 Jump Squats
3x15m Lunge + 15m Bear Crawl
2×5 Push-ups
2×5 Tuck Jumps
Then:
4x15m Wheelbarrow Walk
Then:
10x DB Lunge +
10x Strict Press/Push Press +
10x Pull-ups +
10x Box Jump-Overs
5 rounds
Then:
Work up on DB TGU (2-3 sets of singles)
Then:
2x Heavy DB TGU  +
15x Unbroken Wall Ball @ 20/14 
4 rounds, rest while partner goes
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Warm-up drills (8 minutes)
Then:
BB Complex, 3 reps each
DL +
Bent-Over Row + 
Muscle Clean +
Hang Squat Clean +
Push Press +
Back Squat
3 sets to warm-up (light–>moderate)
Then:
Review Squat mechanics (dowel rod drills)
Then:
Work up on Back Squat
7-7-7
Then:
2x (7-5-3) Waves
Then:
Cool Down with Swiss Ball work
 
Results
Back Squat Waves:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The DB is different enough to change the feel of the entire exercise. The choice to use a DB was actually a last second decision on my part. I'm glad I made it because it was interesting to see the significant reduction in load used compared to a KB.

The DB is different enough to change the feel of the entire exercise. The decision to use a DB was actually made at the last second. I’m glad I made it because it was interesting to see the significant reduction in load used compared to a KB and how it took people a few sets to ‘figure it out’.



Ball Slam at 40#. Uggg.

Ball Slam at 40#. Uggg.