Workout 1
Throw Medicine Balls (various)
20x Shoulder Passes
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×5 Burpees
Then:
Band Distractions
Then:
KB Windmill Strength Ladder
5/5, 4/4, 3/3, 2/2, 1/1
Then:
1-10 Team KBS Ladder
Hold KB throughout ladder
Then:
100-Rep Challenge: Wall Ball @ 20/14
Each time you break perform 6x TGU
Then:
P1 10x DB Man-Maker + 100m Row/Ski or 12/10 Calories on Airdyne
P2 10x DB Man-Maker + 100m Row/Ski or 12/10 Calories on Airdyne
P1 9x DB Man-Maker + 100m Row/Ski or 12/10 Calories on Airdyne
P2 9x DB Man-Maker + 100m Row/Ski or 12/10 Calories on Airdyne
P1 8x DB Man-Maker + 100m Row/Ski or 12/10 Calories on Airdyne
P2 8x DB Man-Maker + 100m Row/Ski or 12/10 Calories on Airdyne
Continue until each player completes the round of 1
Then:
Fall Down
 
Workout 2
Arm Training – Multi-Grip Method
20 minutes of work doing the following:
A1 4-6x Towel Pull-ups OR Chin-ups
A2 6-8x Supine Lying Thick DB Triceps Extensions (Neutral)
A3 6-8x Incline DB Hammer Curls
A4 6-8x Stubby Axle Supine Lying Triceps Extensions 
Then:
Rest 5 minutes
Then:
20 minutes of work doing the following:
B1 6-8x Standing Stubby Axle Curls 
B2 6-8x Vertical Dips
B3 6-8x Single-Arm Concentration Curls
B4 6-8x EZ Bar French Press
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Shoulder prep via band distractions.

Shoulder prep via band distractions.

Allow the band to distraction the humerous while simultaneously positioning the head and trunk slightly in front of the arm.

Allow the band to distraction the humerous while simultaneously positioning the head and trunk slightly in front of the arm.

Any time we do TGUs I like to start with Windmills. Today we did a 5-4-3-2-1 Strength ladder. Aubs looking perfect.

Any time we do TGUs I like to start with Windmills. Today we did a 5-4-3-2-1 KB Windmill Strength ladder. Aubs looking perfect.

One player swings while the other waits patiently holding the bell with two hands at waist level.

One player swings while the other waits patiently holding the bell with two hands at waist level.

Drop into a full squat and hit the target above. I can't monitor everyone so you have to use integrity. If you fail to achieve the movement standard give yourself a no-rep. The only way you'll get better is to hold yourself to a higher standard.

Drop into a full squat and hit the target above. I can’t monitor everyone so you have to use integrity. If you fail to achieve the movement standard give yourself a no-rep. The only way you’ll get better is to hold yourself to a higher standard.

100-Rep Challenge. Do 100x Wall Ball in as few sets as possible. Every time you break do 6x TGU. It's pretty when you do it right.

100-Rep Challenge. Do 100x Wall Ball in as few sets as possible. Every time you break do 6x TGU. It’s pretty when you do it right.

blah blah

Scott is getting better every day.

The hardest part of incline curls is keeping your upper arm perpendicular at all times. The tendency is to allow that elbow to creep up as you curl.

The hardest part of incline curls is keeping your upper arm perpendicular at all times. The tendency is to allow that elbow to creep up as you curl.

Kian's shoulder was buggin him on Dips. So I gave him Triangle push-ups. Try to push the elbows out on the way down.

Kian’s shoulder was buggin him on Dips. So I gave him Triangle push-ups. It’s similar because both target the Triceps. Push the elbows out on the way down to maximize tension and stretch.

Xeve showing control. One thing that is difficult is holding yourself together as fatigue amounts.

Xeve tired but under control. The biggest challenge is staying true to your form in a fatigued state.

Zac is a monster.

Zac is a monster.

100m between each rung is  kick in the nuts (so to speak). But it breaks up the ladder. The DBs are waiting.

100m between each rung is a kick in the nuts (so to speak). But it breaks up the ladder. The DBs are waiting.

Amber suffering. Overall is was a fine FYF. Thanks to everyone who gave it their all. I continue to be inspired by the efforts I see on a daily basis in here.

Amber suffering (that isn’t a smile). Overall is was a fine FYF. Thanks to everyone who gave it their all. I continue to be inspired by the efforts I see on a daily basis in here.

 

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