5.15.14 Training Sessions (2)

Workout 1
20x Shoulder Passes
2×10 Band Retractions
2×5 Wall Squats
2x15m Lunge + Quad Stretch Combo
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 55, 60#
Then:
15x Bulgarian Bag Halos +
5x KB Windmills @ 30, 40, 50, 60#
4 sets
Then:
Front Squat Mobility (5-8 minutes), i.e. couch stretch, box stretch, band triceps stretch
Then:
5x Weighted Chin-up @ 4010 +
4x Heavy TGU (50/30) +
3x Front Squat (185/95) @ 3010
Rest 2 minutes 
5 rounds
Then:
Cool Down with Hollows on Back (i.e. 3-5x technical failure), time permitted.
 
Workout 2
20x Shoulder Passes
2×10 Band Retractions
2×5 Wall Squats
2×10 Squats
3×5 Push-ups
Then:
4x Strict Press +
3x Push Press +
2x Push Jerk
3 sets to warm-up, stay light
Then:
Work up on Strict Press
Then:
Strict Press
5-5-5-3-3-3
Then:
10x Back Squats +
30m Heavy-as-F*&k Reverse Sled Drag
5 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Chase each set of Back Squats with a 30m Reverse Sled Drag...Heavy!

Chase each set of Back Squats with a 30m Reverse Sled Drag…Heavy!

Another view.

Another view.

Jennifer tall and proud. Keep the elbows down and the chest high.

Jennifer tall and proud. Keep the elbows down and the chest high.

Yesterday's Triangle Push-up...150 of them to be exact.

Yesterday’s Triangle Push-up…150 of them to be exact.

Hollows on back.

Hollows on back.

A great feedback tools is placing your hand on the athlete's triceps when they do elbow flexor work. This way they don't allow the arm to migrate forward and isolate the biceps more effectively.

A great feedback tools is placing your hand/fingers on the athlete’s triceps when they do elbow flexor work. This way they don’t allow the arm to migrate forward and can therefore isolate the biceps more effectively.