4.21.14 Training Sessions (2)

Workout 1
20x Balancing Leg Swings, 4-way
20x Shoulder Passes (10 regular, 5 reverse, 5 regular but more narrow)
2×5 Wall Squats
2×10 Squats
3×3 Broad Jumps
Then:
Hip Prep Series – 5 minutes
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
Row/Ski 300m + 15x BB Thrusters 
Rest 1:1
3 rounds
Then:
14x Wall Ball Ball +
7x Deadlift  
Every 2:00 minutes, 5 rounds
Then:
Cool Down with Couch Stretch, time permitting   
 
Workout 2
20x Balancing Leg Swings (4 ways)
20x Shoulder Passes
2×5 Wall Squats
2×10 Squats
3×3 Broad Jumps
Then:
Hip Prep Series – 5 minutes
Looks something like…
10x Hip Rotations, 10x 90/90s, 10x 1/2 Bridges, 10x Mckenzies + 30s Paleo Chair – 2 rounds
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
10x Back Squat +
15m Reverse Sled Drag
Rest 2:00 minutes
5 sets
Then:
12x Ring Rows +
Max Effort L-Hang from pull-up bar (see photos)
4 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
We started the day with a healthy dose of mobility work. Gillis showing the half bridge.

We started the day with a healthy dose of mobility work. Gillis showing the half bridge.

Paleo Chair.

Paleo Chair.

Hip rotators.

Hip rotators.

The Back Squat is my favorite squatting exercise. It's the best movement to develop the legs because there are fewer limiting factors. For example, in the Front Squat the postural muscles are the limiting factor, making it difficult to full target the legs. In the OHS trunk mobility can limit performance. The Back Squat is the king when it comes to strength development.

The Back Squat is my favorite squatting exercise. It’s the best movement to develop the legs because there are fewer limiting factors. For example, in the Front Squat the postural muscles are the limiting factor, making it difficult to fully target the legs. In the OHS trunk mobility can limit performance. The Back Squat is the king when it comes to strength development.

Proper technique starts with proper hand placement and position. Here Steve's elbows could be better. His wrist is also bent. I prefer to see the elbow pointed directly down and the wrist straight.

Proper technique starts with proper hand placement and elbow position. Here Steve’s elbows could be better. His wrist is also very bent. I prefer to see the elbow pointed directly down and the wrist straight, a position that requires not only adequate t-spine mobility, but also shoulder external rotation.

Reverse drags target the last 10-15 degrees of knee extension. Very little technique is required. Just go slow and pull.

Reverse drags target the last 10-15 degrees of knee extension (i.e VMO strengthening). Very little technique is required. Just go slow and pull.

We're going to be doing a lot more positional strengthen exercises. The L-Hang is an example of such an exercise. Perfect positioning is the focus. So as perfection is lost the set must end.

We’re going to be doing a lot more positional strengthen exercises. The L-Hang is an example of such an exercise. Perfect position is the focus. So as perfection is lost the set is over.

These have been popping up a lot lately. Why? Probably because they give us a lot of information about the athlete, like can they rack the barbell efficiently? Can they maintain trunk stability with the load anterior? Do they have the range and strength in their legs to cover some ground with the lunges? All in all, it's one of the more telling movement in the gym. That's why.

These have been popping up a lot lately. Why? Probably because they give us a lot of information about the athlete, like can they rack the barbell efficiently? Can they maintain trunk stability with the load anterior? Do they have the range and strength in their legs to cover some ground with the lunges? All in all, it’s one of the more telling movement in the gym. That’s why.

The 300m was not meant to be a cake walk. Though the 15x UB Thruster loom in the future a 80-85% effort is still expected on the rower.

The 300m row was not meant to be a cake walk. Though the 15x UB Thruster loom a 80-85% effort is still expected on the rower.

 

Video