10.9.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Narrow-Stance Suats
2x15m Lunge + SL Balance + SLDL (BW, light DBs)
4×10 Goblet Squat (30, 40, 50, 60)
Then:
5x Vertical Jump +
3x Tuck Jump +
2x Pike Jump
1x Knee Jump (optional)
2 sets
Then:
Ankle-Mobility 
Then:
Pre-Fatigue the Grip…
10x Heavy KBS @ 70-80/40-50 +
30s Dead Hang +
60s Rest
5 rounds
Then:
7x Reverse Burpees +
7x Toes-to-Bar +
7x Single-Leg Off-Box Squats (each)
7 rounds, not for time
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
2×5 Wall Squats
2×10 Narrow-Stance Suats
2x15m Lunge + SL Balance + SLDL (BW, light DBs)
4×10 Goblet Squat (30, 40, 50, 60)
Then:
5x Vertical Jump +
3x Tuck Jump +
2x Pike Jump
1x Knee Jump (optional)
2 sets
Then:
Ankle-Mobility 
Then:
KB Triplet:
3x (Snatch + OHS + SOTS Press)
switch arms
2 sets, stay light
Then:
Floating Deadlifts (stop 2in. before the bar touches the ground)
8-6-4-4-6-8
Then:
OHS
3-3-3-3-3-3
Last 2 sets M.E.
Then:
Cool Dow
 
Results
M.E. OHS Triplet:
Beau Wilsey – 125
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
We spent time mobilizing the ankles prior to today's single leg off-box squats. When ankle flexibility is compromised depth is limited and the heel tends to raise up off the box.

We spent time mobilizing the ankles prior to today’s single leg off-box squats. When ankle flexibility is compromised depth is limited and the heel tends to raise up off the box.

Seated DB External Rotation.

Seated DB External Rotation.


Cliff dialed in on Ball Slams.

Cliff dialed in on Ball Slams.