5.1.14 Training Sessions (2)

Workout 1 (elements of this were also performed on 12.19.11)
2×5 Wall Squats
2×10 Squats
2x15m Lunge + 15m 
2×5 Tuck Jumps
Then:
1-10 Partner Box Jump Ladder @ 30/20″
Then:
Goblet Squat / Windmill Combo
15/7 @ 40#
10/5 @ 50#
5/2 @ 70#
Then:
5x Pull-up +
7x “Headcutter” (M@40-50#, F@20-35#) +
10x Ring Push-up +
20x KB Suitcase Lunges (10 each arm) +
10 rounds
Rest a bit between rounds
Then:
Cool Down with Mobility
 
Workout 2
20x Shoulder Passes
3×12 Bulgarian Bag Halos 
2×10 Narrow Stance Squats
2×5 Jump Squats
Then:
T-Spine/Shoulder Mobility
Then:
5×3 Strict Press
Between sets perform 10x Thick DB Rows on each arm
Then:
15 minutes to establish max OHS for the day.
Something like…
5-3-3-1-1-1
Then:
Cool Down with Powell Raises
 
Coach’s Comments
N/A
 
Photos
Suitcase Lunge. On the surface it looks easy. But if the weight is right it can be awkward and challenging. The KB should be such that you are drawn to one side, which becomes especially difficult as fatigue accumulates and the legs tire.

Suitcase Lunge. On the surface it looks easy. But if the weight is right it can be awkward and challenging. The KB should be such that you are drawn to one side, which becomes especially difficult as fatigue accumulates and the legs tire.

Ring Push-ups were prescribed. You have to get your shoulders all the way down to the rings for the rep to count. Keep the core engaged and the trunk stable. 100 reps total for this workout.

Ring Push-ups were prescribed. You have to get your shoulders all the way down to the rings for the rep to count. Keep the core engaged and the trunk stable. 100 reps total for this workout.

Some of the guys have elbow and shoulder "stuff." So instead of Pull-ups I gave them heavy Deadlifts. You have to be able and willing to adjust on the fly.

Some of the guys have elbow and shoulder “stuff.” So instead of Pull-ups I gave them heavy Deadlifts. You have to be able and willing to adjust on the fly. Being injured is NOT an excuse not to train.

All exercises are good assessment tools. But the Windmill offers extra insight into one's total body flexibility.

All exercises are good assessment tools. But the Windmill offers extra insight into one’s total body flexibility.

The tally.

The tally.

Nice finish position on the Headcutters.

Nice finish position on the Headcutters.

One of many pain pics taken this evening.

One of many pain pics taken this evening.