2.4.14 Training Sessions (2)

Workout 1
Dislocates, 10 normal, 10 reverse
2×5 Wal Squats
2×10 Squats
3x15m Bear Crawl + 15m Crab Walk
3×8 KB Bottoms-up Press
Then:
KBS Ladder
10 reps each @ 40, 50, 60, 70, 80
Then:
3x15m Lunge + SL Balance + SLDL
1 set @ BW
1 set @ 2×15#
1 set @ 2×20#
Then:
Work up to Heavy five on Deadlift (2-3 sets)
Then:
5x Deadlift +
(5, 10, 15, 20, 25, 30) Ball Slam +
20x Split Jumps
Rd 1 looks like 5x Deadlift + 10x Ball Slam + 20x Split Jump
Rd 2 looks like 5x Deadlift + 15x Ball Slam + 20x Split Jump, etc.
Continue until 30x Ball Slams are complete.
Then:
Cool Down with a 8-Minute Carry (Coach’s choice)
i.e. 2xKB, 1xKB, 45# Plate, BB, Heavy MB, etc.
Any time the player puts the implement down = 10x Burpees on the spot.
Then:
Actual Cool Down
 
Workout 2
Dislocates, 10 normal, 10 reverse
2×5 Wal Squats
2×10 Squats
2×5 Push-ups
2x15m Bear Crawl + 15m Crab Walk
Then:
German Body Comp
A1 20x Deficit Jefferson Squats (place 45# plate under each foot)
A2 12-15x Thick, Neutral Grip DB Chest Press
12 minutes
Then:
B1 6-8x Mixed Grip Pull-ups  
B2 8-10x Seated DB L-Raise with Eccentric-Enhancement
12 minutes
Then:
C1 16x DB Walking Lunges 
C2 10-12x DB Bent-Over Row 
Every time you put the DBs down perform 10x push-ups
12 minutes
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Lunge + Single-Leg Balance + Single-Leg Deadlift. A fine warm-up for the forthcoming Deadlifts.

Lunge + Single-Leg Balance + Single-Leg Deadlift. The slower the better. A fine warm-up for the forthcoming Deadlifts.



The 8-minute carry for today's cool down was not meant to be done straight through. Each player was given a different carry and a different weight, each designed to make them want to do the burpees. For instance, the plate pinch carry. The fingers can only take so much.

The 8-minute carry for today’s cool down was not meant to be done straight through. Each player was given a different carry, implement, and weight, each designed to make them want to do the burpees. For instance, the plate pinch carry. The fingers can only take so much.



Serving the penalty.

Serving the penalty.



Goblet Carry.

Goblet Carry.



The Jefferson Squat from a deficit increases the range of motion and therefore the percentage of muscle fibers involved in the movement.

The Jefferson Squat from a deficit increases the range of motion and therefore the percentage of muscle fibers involved in the movement.



Only goes as deep as you can keep your low back flat/neutral.

Only go as deep as you can keep your low back flat/neutral.



The dreaded Cradle carry. I only gave this one to those with the mobility to hold the KB overhead properly. Janet .

The dreaded Cradle carry. I only gave this one to those with the mobility to hold the KB overhead properly. Janet is supporting the KB in perfect position.



Barbell Carry.

Barbell Carry.



During the Ball Slam release the ball at the last possible second. And remember, it's ball SLAM, not ball drop.

During the Ball Slam release the ball at the last possible second. And remember, it’s ball SLAM, not ball drop.



First day back in a while = ouch.

First day back in a while = Ouch.



When we do Deadlifts this is the set up I want. Of course this requires a certain degree of flexibility. Start there is one thing, maintaining this position throughout the set is another. Tara looking good pre-lift.

When we do Deadlifts this is the set up position I want. Of course this requires a certain degree of flexibility. Starting in the right position before you lift the bar is very important. If you start in a dysfunctional position it’s likely you will be in a dysfunctional position throughout. Tara looking good pre-lift.



EZ Bar carry.

EZ Bar carry.



The view from the top of the Cradle Carry.

The view from the top of the Cradle Carry.



For Bob today I chose a Single-Arm DB Overhead Carry. Every time he lowered the bell or switched arms it was 10x burpees on the spot.

For Bob today I chose a Single-Arm DB Overhead Carry. Every time he lowered the bell or switched arms it was 10x burpees on the spot.