2.10.14 Training Sessions (2)

Workout 1
Standard Warm-up Drills:
Dislocates, 10 normal, 5 reverse
2×5 Wall Squats
2×10 Squats
2×10 Jump Squats
15m Lunge + Quad Stretch
2×5 Burpees
2×5 Tuck Jumps
Then:
3-Player 4000m Ski (switch players every 100-200m, stay fast) or 2-Player 3000m Ski
15 minute time cap
Then:
5x BB Push Press +
10x RDL @ 115/75 +
15x Box Jump @ 24/17.5
12 minute AMRAP (don’t rush though)
Then:
3-Player 4000m Row (switch players every 200-300m, stay fast) or 2-Player 3000m Row
15 minute time cap
Then:
Cool Down
 
Workout 2
Dislocates, 10 normal, 5 reverse
DB Complex, 6 reps each
Biceps Curl +
Hi-Pull +
Bent-Over Row +
Strict Press +
Push-ups
3 rounds to warm-up
Then:
5x Dips +
5x Chin-ups
5 sets, rest 2-3 minutes
Then:
Thick DB Bent-Over Row / Ring Push-ups
1st set: 12-10-8-6-4
2nd set: 10-8-6-4
Then:
Seated Biceps Curl Drops Sets
10-12 reps @ 25#
Rest 10-15s
Max reps @ 20#
Rest 10-15s
Max reps @ 15#
Goal is 25 total reps
Rest a lot, repeat
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
 
One player works while the other rest. But you have to manage yourself. Otherwise you might blow up and be worthless as a teammate. I love "team" workouts. They bring out the best in people.

One player works while the other rests. But you have to manage yourself. Otherwise you might blow up and be worthless as a teammate. I love “team” workouts. They bring out the best in people.

Tony fighting for the last little bit of extension.

Tony fighting for the last little bit of extension.


There are two critical cues for the RDL. 1) Send the hips back. 2.) Trace the bar down the legs. Over-bending the knees and getting the bar too far out in front of you are two common faults. Jordan looking strong.

There are two critical cues for the RDL. 1) Send the hips back. 2.) Trace the bar down the legs. Over-bending the knees and getting the bar too far out in front of you are two common faults. Jordan looking strong.


If you're gonna make it within the 15 minute time cap every second counts. How you transition from player to player matters. Teamwork is critical.

If you’re gonna make it within the 15 minute time cap every second counts. How you transition from player to player matters. Teamwork is critical.


Lock the arms, drive the legs.

Lock the arms, drive with the legs.


The three player set-up allow a player to give it everything they have because they can rest while the other player go. Exhibit A.

The three player set-up allows a player to give it everything they have because they can rest while the other players go. Exhibit A.


Exhibit B.

Exhibit B.


1 and 1/4 Back Squats were the order of the day for the 1:15pm group.

5×3 1 and 1/4 Back Squats were the order of the day for the 1:15pm group.


If you add weight the range of motion must remain full and controlled. Adding weight and cutting corners on range of motion will produce no results.

If you add weight the range of motion must remain full and controlled. Adding weight and cutting corners on range of motion will produce no results.


Handstand Walks to cool down

Handstand Walks to cool down.


There's no time to strap in on the Ski Erg. Grab and go.

There’s no time to strap in on the Ski Erg. Grab and go.

 

On a true 5x5 the athlete should not be able to complete all 25 reps. If they can the next workout they should go up. If not, they stay with that weight until they can complete all the reps.

On a true 5×5 the athlete should not be able to complete all 25 reps. If they can the next workout they should go up. If not, they stay with that weight until they can complete all the reps.


Gymnastic work.

Gymnastic work.