10.14.13 Training Sessions (3)

Workout 1
Locomotor Drills (5 minutes)
Then:
KBS Ladder 
10x at each weight: 30, 40, 45, 50, 60, 70, 80 (70x total) 
Then: 
Goblet Ladder 
10x at each weight:  30, 40, 45, 50, 60, 70, 80 (70x total) 
Then: 
KB Press / Jerk Ladder 
10x at each weight (5 per arm): Males start at 30, Females at 15-20. 
5 sets, Strict Press until it’s too heavy then Jerk 
BE SMART: climb ladder without ego, stop when you should 
Try 2-3 reps @ 80/60 but do not be greedy 
Then: 
Headcutter Ladder 
10x at each weight: 30, 40, 45, 50, 60, 70, 80 (70x total) 
Then: 
KB Shuffle / Hop: 
15m at each weight: 30, 40, 45, 50
This will require 6-10 jumps (and swings) per 15m
Then:
Tag Team Row to 3000m (switch as needed)
OR
Tag Team Ski to 2500m (switch as needed)
OR 
Row 200m for time (solo)
OR 
Ski 1500m for time (solo)
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
Locomotor Drills (5 minutes)
Then:
3-Position Deadlift* (from floor, below the knees, above the knees)
4 sets, *use hook grip
Then:
Work up on Front Squat
6-4-4
Then:
4×4 Front Squats 
Then:
3×8-12 DB Powell Raises
Then:
Cool Down
 
Results
4RM Front Squat:
Intern – 75
[gp_workout2]
 
Coach’s Comments
I posted a new Coach’s Vlog on Barbell Complexes. Check it out here. 
 
Photos
The KB Shuffle requires both explosiveness and control. Pop the hips to create momentum and try to land soft, starting with the heels and rolling to the forefoot.

The KB Shuffle requires both explosiveness and control. Pop the hips to create momentum and try to land soft. I encouraged everyone to land on the heels and roll to the forefoot.


Marcus working up on Front Squats.

Marcus working up on Front Squats.


We talked this morning about creating tension and not having the "off hand" flimsy or loose. Kian's left hand is clinched, creating better neurological tension and therefore strength.

We talked this morning about creating tension with the “off hand.”  Kian’s left hand is clinched, creating better neurological tension and therefore better strength.


 
Go Primal TV Clip