5.9.14 Training Sessions (2)

Workout 1
Locomotor Warm-up (various)
Then: 
Run 1-Mile for time
OR
2000m Row for time
Then:
“LungeFest 3.0”
Player has 30 minutes to complete each variety of Lunge.
Lunges can be done in any order.
30m each:
KB Suitcase Carry (left shoulder) @ 60/45
KB Suitcase Carry (right shoulder) 
Ulnar Deviation Axle Hold (back end must be held above parallel)
Front-Loaded Axle Lunge @ 130#/70#
Sandbag on Left Shoulder @ 60/40
Sandbag on Right Shoulder
OH Plate Lunge @ 45/25
Plate Pinch Lunge @ 2×25/2×10
Isometric Band Retraction Lunges 
Awkward Lunge (Light KB OH left, Heavy KB Down right)
Awkward Lunge (Light KB OH right, Heavy KB Down left)
DB Single-Arm Overhead (left) @ 45-50
DB Single-Arm Overhead (right)
DB Lunge Press, M@2×30, F@2×20
Rest as needed between lunge variations.
Then:
Foam Roll Your Legs
 
Workout 2
A few warm-up sets of each movement
Then:
A1 6-8x Bradford Press 
A2 8-10x Clean-Grip Deadlift
A3 10-12x Standing Thick DB Hammer Curls
A4 12-15x Standing Calf Raises, 1 sec pause at top
15 minute rotation
Then:
B1 8-10x 1/4 and 1 Neutral Thick DB Chest Press
B2 6-8x Chin-ups
B3 6-8x DB Seated L-Raises
B4 30x Medicine Ball Chest Pass @ 40/25
15 minute rotation
Then:
4x (20s Slideboard Mountain Climbers + 10s Rest)
2 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Front-Loaded Axle Lunges.

Front-Loaded Axle Lunges.

Ulnar deviation. If you can hold the very end and keep the back end above parallel you're a forearm monster.

Ulnar deviation. If you can hold the very end and keep the back above parallel you possess crushing grip. 

Kathy looking strong and in control.

Kathy looking strong and in control.

On all the overhead positions strive to lock the elbow and support the implement directly over the head.

On all the overhead positions strive to lock the elbow and support the implement directly over the head.

The side view.

The side view.

Pause 1 sec at the top.

Pause 1 sec at the top.

The 1/4 rep at the bottom really spices these up.

The 1/4 rep at the bottom really spices these up.

Paul was a guest today. He held up well, but will surely feel the sting tomorrow. Here he is doing the Plate Pinch Lunge. Hold two 25# plates in front, squeeze them together and lunge 30m. Nasty.

Paul was a guest today. He held up nicely, but will surely feel the sting of LungeFest 3.0 tomorrow. Here he is doing the Plate Pinch Lunge. Hold two 25# plates in front, squeeze them together and lunge 30m. Nasty.

Speaking of sting. At some point the shear volume of lunges begin to take their toll.

Speaking of sting. At some point the shear volume of lunges begin to take their toll.

30 reps and then right into DBChest Press. That is what we call uncomplimentary movements.

30 reps and then right into Thick DB Chest Press. That is what we call UNcomplimentary movements.

Isometric Band Retraction Lunges.

Isometric Band Retraction Lunges.

L-Raises. When you extend the elbow fight to keep the arm parallel to the floor. Then lower slowly and under control.

L-Raises. When you extend the elbow fight to keep the arm parallel to the floor. Then lower slowly and under control.

Marcus during yesterday's throwback to KB Bear Crawls.

Marcus during yesterday’s throwback to KB Bear Crawls.