3.11.14 Training Sessions (2)

Workout 1
Dislocates, 10 regular, 5 reverse
2x15m Lunge + 15m Bear Crawl
Then:
3×8 Single Leg, Single-Arm KB Strict Press, ipsilateral loading
3×5 Single-Leg KB Deadlift, increase weight each set
Then:
Work up on Deadlift (2-3 sets)
Then:
5x Deadlift @ 225/155 +
10x DB Push Press @2×40/20
12 minute AMRAP
Rest 5 minutes
Then:
Walking Lunge Progression
50 reps @ 2 x 20# DB +
40 reps @ 2 x 25# DB +
30 reps @ 2 x 35# DB +
20 reps @ 2 x 45# DB +
10 reps @ 2 x 50# DB
Rest as needed between sets
200 total lunges
Then:
2x (1-5) Strict Pull-up Ladders (2-3 players)
Then:
Cool Down
 
Workout 2
3×5 Wall Squats
2×10 Squats
2x15m Lunge + Quad Stretch Combo
Then:
Box Stretches, McKenzies, Elbow prep (3-5 minutes)
Then:
Work up to 6RM Front Squat (2-3 sets)
Then:
2x (6-4-2) Front Squat @ 4010 tempo
Rest plenty between sets
Chase each set with 
Then:
Single-Arm Thick DB Rows 
15-12-10-12-15
Then:
3×12 EZ Bar Triceps Extensions
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The Single-Leg KB Deadlift can be a warm-up exercise or a performance exercise. Today it was a warm-up.

The Single-Leg KB Deadlift can be a warm-up exercise or a performance exercise. Today it was a warm-up.



One of many "12 minutes in Hell" variations. 5x Deadlift + 10x DB Push Press.

One of many “12 minutes in Hell” variations. 5x Deadlift + 10x DB Push Press.



The rep is complete when the shoulders are behind the bar at the top.

The rep is complete when the shoulders are behind the bar at the top.



Beau getting after it.

Beau getting after it.



People were eager for some strength work. So I dialed up some Front Squat Waves. 2x (6-4-2). When Front Squatting mobility is everything. The better you are able to position the barbell onto the torso the more success you will have.

People were eager for some strength work. So I dialed up some Front Squat Waves. 2x (6-4-2). When Front Squatting mobility is everything. The better you are able to position the barbell onto the torso (and not onto the arms) the more success you will have.



A moment of calm...then GO.

A moment of calm…then GO.


Slow and steady. The goal is to press the arm behind the ear and fully lock the elbow out.

Slow and steady. The goal is to press the arm behind the ear and fully lock the elbow out.


When the weight gets heavy enough the legs are no longer the weak point. This picture of Jordan speaks to my point. Notice the rounding in the upper back. The strength of the postural muscles determines one's maximum on the Front Squat.

When the weight gets heavy enough the legs are not the first thing to fatigue. This picture of Jordan speaks to my point. Notice the rounding in the upper back. The strength of the postural muscles determines one’s maximum on the Front Squat. For good structural balance an athlete’s Front Squat should be approximately 85-90% of their best Back Squat.


One reason Inna's Front Squat has improved so much is not because her legs are getting stronger but because her postural strength has improved.

One reason Inna’s Front Squat has improved so much is not because her legs are getting stronger but because her postural strength has improved.


Take the time to do mobility work before big lifts. It will pay off.

Take the time to do mobility work before big lifts. It will pay off.