10.22.13 Training Sessions (2)

Workout 1
20x Balancing Leg Swings
Then:
20x Squats +
10x Push-ups +
15m For. Bear Crawl +
15m Rev. Bear Crawl
2 sets to warm-up
Then:
4×10 Goblet Squats (30, 40, 50, 60)
4×5 KB Bottoms-up Press (increase weight each set)
3×5 Single-Arm OHS (increase weight each set)
Then:
Shoulder Mobility
Then:
DB Strict Press & Hold
5 reps + 10s OH Hold +
4 reps + 10s OH Hold +
3 reps + 10s OH Hold +
2 reps + 10s OH Hold +
1 rep + 10s OH Hold + 
This is one set, do two.
Then:
TGU “Suicide” 
4 rep at each position @ 20#
2 reps at each position @ 40#
1 complete rep @ heaviest load possible
Perform 20x Lumberjack Press after each set
Then:
P1 15x Wall Ball (unbroken) @ 20/14
P2 Rest
5 rounds each
Solo player rests 1:00 minute between rounds
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
Final Back Squat Wave 7-5-3:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
I've been trying to interject some 'spice' in to the groups of late, whether it's a new exercise or a spin on an old one. Variation presents new challenges to the brain and nervous system. The ability to learn new skills and exercises is essential to being athletic.

I’ve been trying to interject some ‘spice’ into the groups of late, whether it’s a new exercise or a new spin on an old one. Variation presents new challenges to the brain and nervous system. The ability to learn new skills and exercises is essential to overall athletic development.