3.13.14 Training Sessions (2)

Workout
Dislocates, 10 regular, 5 reverse
Then:
Ball Slam + Split Jump (warm-up pace)
10x @ 20# /10 (each leg)
8x @ 25# /8
6x @ 30# /6
4x @ 40# /4
Rest plenty
2 sets
Rest for 5 minutes
Then:
“KB Swing and Sprint Shuttle”
15x KBS 35# + 15m Sprint holding KB
12x KBS 40# + 15m Sprint
10x KBS 50# + 15m Sprint
6x KBS 70# + 15m Sprint
Rest while other players go
3 sets each player
Rest for 5 minutes
Then:
“Trial by Fire”
500m Row/Ski +
20-15-10-5
Headcutter +
Pull-up +
15x Whip Smash 
for time
25 minute cap
Then:
Cool Down
 
Workout 2
Dislocates, 10 regular, 5 reverse
Then:
2×5 Wall Squats
2×10 Squats
2x15m Lunge + Quad Strength
3×8 DB SOTS Press
2×5 Tuck Jumps
Then:
T-Spine Mobility
Then:
OHS Strength Ladder
10 reps 
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between each set perform 3x High Box Jumps
Then:
Cool Down
 
Results
OHS PRs:
Tucker Ryals – 150#
Marcus Weston – 175#
 
Coach’s Comments
N/A
 
Photos
Fifty five perfect reps and a chance to set a new PR.

Fifty five perfect reps and a chance to set a new PR.

The Swing and Sprint Shuttle acted as a nice warm-up for the hell that followed. Anytime the word 'sprint' is used it means sprint, not jog, not trot, not stroll. SPRINT

The Swing and Sprint Shuttle acted as a nice warm-up for the work that followed. Anytime the word ‘sprint’ is used it means sprint, not jog, not trot, not stroll. SPRINT

The proper height.

The proper height.

The proper depth.

The proper depth.

I know people are giving it their best when they let go of the handle. Jim just released it when I took this pic. And although I hate it when they do it, I am pleased with their effort.

I know people are giving it their best when they let go of the handle when they’re done rowing. Jim just released it when I took this pic. And although I hate it when they do it, I am pleased with their effort.

Scott's weekly bent-in-two Thursday pic.

Scott’s weekly bent-in-two Thursday pic.

Jump Pull-ups are a fine substitute for regular pull-ups. They won't do much for strength development, but they pack a metabolic punch. Set up so the wrists are at the bar. Bend the knees until the arms are straight. Jump and pull simultaneously. At minimum the chin should pass the bar, although I prefer the chest to make contact.

Jump Pull-ups are a fine substitute for regular pull-ups in a high rep circuit. They won’t do much for strength development, but they pack the metabolic punch intended. Set up so the wrists are at the bar. Bend the knees until the arms are straight. Jump and pull simultaneously. At minimum the chin should pass the bar, although I prefer the chest to make contact.

IMG_4084

Doing them unassisted made this workout at least 25% harder.

The Ball Slam/Split Jump warm-up was potent.

The Ball Slam/Split Jump warm-up was potent.

Diana is new to the gym. She was hesitant to join, but took the plunge. In just three short weeks she has proven why she's here. You don't have to be in shape to start working out here. You merely have to possess the drive and determination to get better, because without that you'll never amount to much. I'd rather people have the mental strength to be more than come in already in decent shape and give a half-hearted effort. I'm excited to see what Diana can do in three months.

Diana is new to the gym. She was hesitant to join, but took the plunge. In just three short weeks she has proven why she’s here. You don’t have to be in shape to start working out here. You merely have to possess the drive and determination to get better, because without that you’ll never amount to much. I’d rather people have the mental strength to be more than come in already in decent shape and give a half-hearted effort. I’m excited to see what Diana can do in three months.

Training is a 24/7 process. You have to come to the gym rested, hydrated, well-fed, and focused. Short of that you'll end up in the corner before the workout is halfway over.

Training is a 24/7 process. You have to come to the gym rested, hydrated, well-fed, and focused. Short of that you’ll end up in the corner before the workout is halfway over.