11.20.13 Training Sessions (2)

Workout 1
3x15m Lunge + 15m Reverse Crab Walk + 15m Broad Jump + 15m Reverse Bear Crawl
Then:
15m Heavy Farmer’s Carry +
15m Sprint w/rope +
15m Rope Pull/Sprint +
15m Rope Pull +
15m Heavy Farmer’s Carry
5 rounds each, rest while other players go
Then:
10×2 Weighted Neutral-Grip Pull-ups
Rest 3 minutes between sets during which time perform 10x Goblet Squat + 3x High Box Jumps
Then:
Cool Down with Grip Work (time permitting)
 
Participants
[gp_workout1]
 
Workout 2 – Arm Training
A1 8-10x Dips
A2 10-12x Reverse Incline DB Curls
4 sets, rest 2-3 minutes
Then:
B1 8-10x Floor Press
B2 8-10x Seated Zottman Curls
4 sets, rest 2-3 minutes
Then:
C1 8-10x DB Eccentric-Enhancement Lying Triceps Extensions  
C2 10-12x Standing Mid-Line Curls
4 sets, rest 2-3 minutes
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
We used the lifting platforms as a slide boards for Mountain Climbers yesterday. 20s ALL-OUT is pretty nasty.

We used the lifting platforms as a slide board for Mountain Climbers yesterday. 20s ALL-OUT is pretty nasty.



Focus on what you're doing. When you lunge lunge with precision. Step long, anchor the from heel into the floor, lean back to stretch the Psoas, and pull yourself up through the hips. Slopping through will get you nothing. A properly executed lunge improves many facets of your biomechanics.

Focus on what you’re doing. When you lunge lunge with precision. Step long, anchor the front heel into the floor, lean back to stretch the Psoas, and keep the head/eyes up. Slopping through will get you nothing. A properly executed lunge improves many facets of your biomechanics. If it’s not right it’s wrong.