10.23.13 Training Sessions (2)

Workout 1
Dynamic Warm-up (various, coach guided )
Then:
10-1 Explosive Step-up Hop Warm-up
10 on the right, 10 on the left
9 on the right, 9 on the left, etc…
Then:
3×10 KB Single-Leg Deadlift (increase weight each set if desired)
Then:
15m For. Walking KBS @ 50/35 +
15m Rev. Walking KBS
15m Burpee/Broad Jump +
15m Sprint back to KB
Rest while partner goes
4 round each
Then:
Warm-up Deadlifts (2-3 light sets)
Then:
“Devil’s Dozen”
6x Deadlifts @  225/155 +
6x DB Man-Makers 
6x Headcutters @ 60/40
6 rounds, rest 3:00 minute between rounds
During rest perform a 150m Row, Ski or 15 Calorie Airdyne ride
Then:
Cool Down
 
Participants
[gp_workout1]
 

Workout 2
20x Balancing Leg Swings
2×5 Wall Squats
2×5 Shoulder Dislocates
2×10 Narrow-Stance Squats
Then:
4×5 OHS/SOTS Press Combo
Then:
5x Vertical Jump +
3x Tuck Jump +
2x Pike Jump
1x Knee Jump (optional)
2 sets
Then:
Practice Deadlift + High Hang Squat Clean + Front Squat + Push Press/Jerk
Then:
Work up to M.E. in 4-5 sets 
Then:
Work up on OHS 
4-4-4 @ 32X1 (that’s a 2s pause in the bottom!)
Then:
4×4 @ same tempo
Then:
Cool Down
 
Results
4×4 OHS
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The Single-Lerg KB Deadlift gave people fits yesterday. Aim to extend the back leg up and keep it in line with the torso. The low back and scapular retractors must stay engaged. Flexing any part of the spine makes the exercise pointless. The prime mover is the hamstring, NOT the low back.

The Single-Lerg KB Deadlift gave people fits yesterday. Aim to extend the back leg up and keep it in line with the torso. The low back and scapular retractors must stay engaged. Flexing any part of the spine makes the exercise pointless and does nothing more than pre-fatigue the ligaments of the low back. The prime mover is the hamstring, NOT the low back.



The KB is moving forward, but you are moving backwards. Tricky. The Reverse Walking KBS got a lot of people, Tucker included.

The KB is moving forward, but you are moving backwards. Tricky. The Reverse Walking KBS got a lot of people, Tucker included.