4.1.14 Training Sessions (2)

Workout 1
Dislocates, 10 regular + 5 reverse
Then:
Banded Shoulder Distractions (multi-planar), 2-3 minutes each side
Then:
3×6 Single-Arm, Single-Leg KB Strict Press (ipsi-lateral loading) 
Then:
KB Snatch Ladder
10 reps each @ 25, 35, 45, 50
Then:
10-1 Explosive Step-up Warm-up
Then:
12x KB Hi-Pull @ 70/45 +
12x Box Jump-Overs @ 30/24″ +
12x Ball Slam @ 40/25 +
12x Toes-to-Bar
2:00 rest
5 rounds
Then:
10:00 minute clock
Alternate between Handstand Hold and Dead Hang. Every 10s do a HSPU or Strict Pull-up
Then:
Cool Down
 
Workout 2
2x15m Lunge
4×4 (each leg) Single-Leg KB Deadlift
Then: 
5-10x McKenzies
Then:
Deadlift Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cool Down
 
Results
Deadlift PRs:
Michelle L. – 120#
Alex T. 405# (not bad for an intern)
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos

The goal is to get the trunk and back leg in perfect parallel position. Stretch the hamstrings, open the hips, and warm-up the low back.

The goal is to get the trunk and back leg in perfect parallel position. Stretch the hamstrings, open the hips, and warm-up the low back.

Putting the lumbar spine into extension creates more capacity, meaning it will hold up better to the forces trying to pull into a flexed position while deadlifts. This position also makes a good rest position between sets.

Putting the lumbar spine into extension creates more capacity. In other words, it will hold up better to the forces trying to pull it into a flexed position during deadlifts. This also makes a good rest position between sets.

Band distractions.

Band distractions.

Hold yourself accountable during the static hold circuit. As soon as positional perfection can no longer be maintained stop and move to the next hold.

Hold yourself accountable during the static hold circuit. As soon as positional perfection can no longer be maintained stop and move to the next hold.

The first day back is always rough.

The first day back is always rough.

The explosive hop ladder is one of my favorite warm-ups.

The explosive hop ladder is one of my favorite warm-ups.

290# and there was plenty left.

290# and there was plenty left.

Robyn hoisting 225#.

Robyn hoisting 225#.


Diane at the top with 225#.

Diane at the top with 225#.

Matt on the way up with 385#.

Matt on the way up with 385#.

Now it's official.

Now it’s official.

Set up.

Set up.

A five pound PR is a five pound PR.

A five pound PR is a five pound PR.

BCAA/Beta-Alanine mix.

BCAA/Beta-Alanine mix.