3.4.14 Training Sessions (2)

Workout 1
2×5 Wall Squats
2x15m Lunge + 15m Bear Crawl
Then:
Goblet Squat Strength Ladder
12 reps each @ 40, 50, 60, 70
Then:
3×12 Deficit KB RDLs (see photos)
Then:
2x (30s Jump Squats + 30s Rest) +
12x KB Box Step-ups (KB in rack position) +
40s Wall Sit +
90s Rest
4 rounds
Then:
P1 30m Reverse Sled Drags
P2 Explosive Step-up Hops for duration
P3 Bob N’ Weave for duration (under hurdle)
P4 Rest
20 minute AMRAP
Then:
Cool Down
 
Workout 2
Throw Medicine Balls (various)
Then:
Dislocates, 10 regular, 5 reverse
3×10 DB Strict Press @ 2×10, 15, 20#
Then:
2x (1-5) Strict Tag Team Push-up Ladder
Then:
Work up to 3RM Close-Grip Bench Press (3-4 sets)
Then:
Close-Grip Bench Press Clusters
1-1-1-1-1
Rest 15s between each REP (MUST have a spotter)
This is one set, do 3
Then:
B1 10-12x Neutral-Grip Thick DB Chest Press
B2 8-10x Standing DB External Rotation
B3 20-25x Explosive MB Chest Pass (to self)
Rest 2:00 minutes, 3-4 sets 
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
You can't have a MF Leg Day without some sled work.

You can’t have a MF Leg Day without some sled work.

While one player drags the other does Bob N' Weave. Get low, keep your chest high, and slide under and through the hurdle.

While one player drags the other does Bob N’ Weave. Get low, keep your chest high, and slide under and through the hurdle.

The goal was not necessarily weight, it was more about creating more available range of motion for the workout to come.

The goal was not necessarily how much weight you could do. It was more about creating more range of motion for the workout to come.

The lactate rich blood poisons the legs with no way out until you actually move.

The lactate rich blood poisons the legs with no way out until you actually move. Another MF Leg Day classic.

Cluster Training Bench Press. Because the weight is being rack and unrack so frequently and the athlete's nervous system is taxed a spotter is a must for this. Besides, unracking the weight is often as difficult as an actual rep when the intensity is so high.

Cluster Training Bench Press. Because the weight is being rack and unrack so frequently and the athlete’s nervous system is taxed a spotter is a must for this. Besides, unracking the weight can be as difficult as an actual rep when the intensity is so high.

I love combining rotator cuff work with pressing work because of the relationship these two movements share. The stronger the external rotators the more pressing potential one has. Train both for maximal results.

I love combining rotator cuff work with pressing work because of the relationship the two movements share. The stronger the external rotators the more pressing potential one has. Train both concurrently for optimal results.

Watch for a "broken' wrist. That is, keep the wrist neutral at all times. Too often (usually the result of weakness) the athlete has a loose wrist, which is unstable and doesn't connect the load to the arm very effectively.

Watch for a ‘broken’ wrist. That is, keep the wrist neutral at all times. Too often (usually the result of weakness) the athlete has a loose wrist, which is unstable and doesn’t connect the load to the arm very effectively.

The warm-up...

The warm-up…Tag Team Push-up Ladders.