3.25.14 Training Sessions (2)

Workout 1
3x15m Lunge + 15m Reverse Crab Walk + 15m Board Jump + 15m Reverse Bear Crawl
Then:
2500m Team Row/Ski (2 player) or 3500m Team Row/Ski (3 player)
Switch every 30s
Rest 5 minutes
Then:
4x15m Stubby Axle Walking Lunges (how the bar is loaded depends on ability level: Front, Back, Overhead, etc.)
Increase load each set, go heavy!
Chase each set with 10x Explosive Split Jumps (go for max height each jump)
Then:
2:00 minutes of 10x Overhead KBS @ 50/35 + 5x Burpees
1:00 minute of Step-ups @ recovery pace 
3 rounds (9 total minutes)
Then:
Cool Down
 
Workout 2
A few Dislocates
3×5 Wall Squats
2×10 Squats
2x15m Lunge + Quad Stretch Combo (slow and meticulous) 
2×5 Tuck jump
Then:
Work up to challenge three on Back Squats
6-6-5-3-3
Then:
3x Back Squat +
1-7 Strict Pull-up Ladder
Round 1 looks like 3x Back Squat + 1x Pull-up
Round 2 looks like 3x Back Squat + 2x Pull-ups
Continue to 7x Pull-ups, rest as needed between rounds
Then:
5×10 Double KB Swings
Then:
Cyclists Squat Drop Sets @ 3030 tempo (once the player can no longer maintain the correct tempo the set is over)
Max reps @ BW + 80#
Max reps @ BW + 60#
Max Reps @ BW + 50#
Max Reps @ BW
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Keep the transitions fast and smooth. If you want to be competitive every second counts.

Keep the transitions fast and smooth. If you want to be competitive every second counts.


Use the hips. Sit back and transfer all of your weight down through the hips. Using your arms is a recipe for poor efficiency and upper body fatigue.

Use the hips. Sit back and transfer all of your weight down through the hips. Using your arms is a recipe for poor efficiency and upper body fatigue.


During the Front-Laoded Lunges positioning is everything. The thicker bar makes it harder to find a tight position against the throat.

During the Front-Loaded Walking Lunges positioning is everything. The thicker bar makes it harder to find a snug position on top of the torso.


Drive the knees out through the sticking point. At first this feels awkward and even weaker. But eventually it produces more stability, more torque, and faster gains in strength.

Drive the knees out through the sticking point. At first this feels awkward and unproductive. But eventually it produces more stability, more torque, and faster gains in strength.


Joe grinding it out.

Joe grinding it out. Elbow position determines which direction you’ll move in. If the elbows drop so will you. If they remain high and forward so will you.


If you drop it before the 15m mark you have to clean it up again. It's no fun, especially with the Stubby Axle.

If you drop it before the 15m mark you have to clean it up again. It’s no fun, especially with the Stubby Axle.


It had been a while since the last time we did Double KBS. Xeve in action.

It had been a while since the last time we did Double KBS. Xeve in action.


I've been experimenting with different Drop Set movements. Today it was DB Cyclist Squats. Five sets of DBs. Tempo was everything. When you could no longer stick to the tempo the set was over.

I’ve been experimenting with different Drop Set movements. Today it was DB Cyclist Squats. Five sets of DBs to failure. Tempo was everything. When you could no longer stick to the tempo the set was over.


If you can't front-load the barbell put it on your back. Inna looking strong and stable.

If you can’t front-load the barbell put it on your back. Inna looking strong and stable.


The split jumps should be explosive. In other words try to create as much hang time as possible.

The split jumps should be explosive. In other words try to create as much hang time as possible. Michelle in mid air.

Standard Pull-ups too easy? Try L-Pull-ups.

Standard Pull-ups too easy? Try L-Pull-ups.

Control the momentum you've created. Swinging two Kettlebells that weigh 45# each is much harder than swinging one 90# Kettlebell.

Swinging two Kettlebells that weigh 45# each is much harder than swinging one 90# Kettlebell.

We shot another video today. Will post tomorrow.

We shot another video today. It is featured below.

 

Video