2.21.14 Training Sessions, Benchmark Workout

Workout 1
3×5 Wall Squats 
2×10 Squats 
2x15m Lunge/Quad Stretch
2×5 Tuck Jump
2×5 Push-ups
Then:
Each player performs 500m-400m-300m-200m-100m on the Rower or Ski Erg
Then:
“Keep Choppin”
200x Squats +
100x KBS @ 40/30 +
50x HR Push-ups +
50x Box Jumps +
100x Squats +
50x KBS +
25x HR Push-ups +
25x Box Jumps 
for time
25 minute cap
OR
“Keep Choppin, Chopped”
200x Squats +
100x KBS @ 60/40 +
50x HR Push-ups +
50x Box Jumps @ 30/24″ +
100x Squats +
50x KBS +
25x HR Push-ups +
25x Box Jumps 
25 minute time cap
OR
“Keep Choppin, Scaled-up”
200x Squats +
100x KBS @ 60/45 +
50x Burpee/Pull-ups +
50x Box Jumps @ 30/24 +
100x Squats +
50x KBS +
25x Burpee/Pull-ups +
25x Box Jumps 
for time
25 minute cap
Then:
Cool Down
 
Results
“Keep Choppin” (within 25 minute time cap)
[gp_workout1]
 
 
“Keep Choppin, Chopped” (within 25 minute time cap)
[gp_workout2]
 
 
“Keep Choppin, Super Scaled-up” (within 25 minute time cap)
Most reps for the day
[gp_workout3]
 
 
Workout 2
Dislocates, 10 regular, 5 reverse
Then:
DB Complex, 6 reps each
RDL +
Bent-Over Row +
Push Press +
Front Squat +
Hi-Pull
One complex at each weight
2×15#
2×25#
2×30#
2×40#
2×50#
2×65#
Rest as needed between sets
Then:
Standing BB Behind-the-Neck Press
2x (8-6-4)
Then:
Drop Sets
Seated Biceps Curl Drop Sets
Max reps @ 25 +
Max reps @ 20 +
Max reps @ 15
Then:
Medicine Ball Chest Pass Drop Set
Max reps @ 40# +
Max reps @ 30# +
Max reps @ 20#
This is one set, do 2
Then:
Cool Down
 
Coach’s Comments
The Standing Behind-the-Neck is a fantastic exercise. It’s diagnostic. It requires mobility, awareness, and of course strength. I’m convinced if an individual can execute the BTN Press with proficiency it has the ability to clean up many shoulder problems (free of ligamentous damage). 
 
I plan to do a video on the Behind-the-Neck Press very soon. It’s often done incorrectly. 
 
Photos
A proper warm-up is essential before any difficult workout. I've tried both. Sometimes I warm-up very little and jump right into it and other times I break a good sweat, improve mobility, and turn my nervous system on and I find I'm much better.

A proper warm-up is essential before any difficult workout. I’ve tried both. Sometimes I warm-up very little and jump right into it and other times I break a good sweat, do some mobility work, and turn my nervous system on and I find it much more effective. Today the 5:15am class was packed. Everyone lovin them some FYF.


Chewing gum fatigues the deep neck flexors; the same muscles that stabilize the head. When the neck muscles are tired the head drops forward and destabilizes that entire system...all from chewing gum. So don't.

Chewing gum fatigues the deep neck flexors; the same muscles that stabilize the head. When the neck muscles are tired the head drops forward and destabilizes that entire system…all from chewing gum. So don’t.


Doing Front Squats with DBs isn't meant to be comfortable, it's meant to be awkward.

Doing Front Squats with DBs isn’t meant to be comfortable, it’s meant to be awkward.


I enjoyed watching the DB Complexes this morning. One only guy was able to do the entire thing at 2x65# DBs. The grip demand alone was a lot to deal with, although most failed on the Push Press.

I enjoyed watching the DB Complexes this morning. Only one guy was able to do the entire thing at 2×65# DBs. The grip demand alone was a lot, although most failed on the Push Press.


Kelly taking a moment before the Push Press.

Kelly taking a moment before the Push Press.


Usually people who can perform the Behind-the-Neck Press to perfection have healthy shoulders. Kian looking strong, stable, and mobile.

Usually people who can perform the Behind-the-Neck Press to perfection have healthy shoulders. Kian looking strong, stable, and mobile.


Medicine Ball drop set. Max reps @ 40#, max reps @ 30#, max reps @ 25#. Burn baby burn.

Medicine Ball drop set. Max reps @ 40#, max reps @ 30#, max reps @ 25#. Burn baby burn.


Bicep Curl Drop Set.

Bicep Curl Drop Set. Kian’s arms are getting bigger. The hypertrophy class is paying off.


Don't wanna do Box Jumps? Do step-ups. They cost less and are, in some cases, faster. Erin zoned in.

Don’t wanna do Box Jumps? Do step-ups. They cost less and are, in some cases, faster. Erin pushing the pace.


Jennifer eying the clock during her push-ups.

Jennifer eying the clock during her push-ups.


I never get tired of taking these pics. When people give it everything they have they deserve to lay out.

I never get tired of taking these pics. When people give it everything they have they deserve to lay out.