5.27.14 Training Sessions (2)

Workout 1
Throw Medicine Balls (various)
Then:
20x Shoulder Passes
2x15m Lunge + Quad Stretch
2×5 Squats, feet at shoulder-width.
2×5 Jump Squats
3×10 KBS
3×5 Push-up, 5 sec pause in lockout
Then:
P1 15m Walking KBS @ 60/40#
P2 Stubby Axle Push Press, max reps 
P3 Rest
Switch, 12 minutes
Then:
P1 40m Keg Carry
P2 Ski Erg, max calories
P3 Rest
Then:
P1 12x (each) Bulgarian Bag Halos + 12x Jump Squats (bag on back)
P2 Row, for calories
P3 Rest
Switch, 12 minutes
Then:
Cool Down
 
Workout 2
20x Shoulder Passes
Then:
12x Bulgarian Bag Halos +
10x Thrusters (w/bag) +
10x Strict Push-ups
3 sets to warm-up
Then:
Five Way Shoulder Mobility + T-Spine
Then:
Work up to difficult five for BB Strict Press
5-5-5
Then:
5x Strict Press +
2-3x Push Press (same weight)
4 sets
Then:
Neutral-Grip Pull-up 
5-4-3-2-1
Then:
Rotator Cuff Work, time permitting
 
Coach’s Comments
N/A
 
Photos
Pull down slightly on the bag to keep it from beating you up as you jump.

Pull down slightly on the bag to keep it from beating you up as you jump.

5-4-3-2-1 Neutral Grip Pull-ups. Each rep had to be performed at a 4010 tempo. That's a 4 sec eccentric and an explosive pull. Xeve working his way up to a heavy single.

5-4-3-2-1 Neutral Grip Pull-ups. Each rep had to be performed at a 4010 tempo. That’s a 4 sec eccentric and an explosive pull. Xeve working his way up to a heavy single.

Hold yourself accountable. Keep the hips elevated, the core engaged, and the make sure the chest touches the floor every rep. Hold the lockout for 5 sec.

Hold yourself accountable. Keep the hips elevated, the core engaged, and make sure the chest touches the floor every rep. Hold the lockout for 5 sec.

During the lockout portion of the movement ensure the shoulder gets into full external rotation.

During the lockout portion of the movement ensure the shoulder gets into full external rotation.

Keg Carry. The key is short, choppy steps. Lift the keg enough to create some space for the legs to move.

Keg Carry. The key is short, choppy steps. Lift the keg enough to create some space for the legs to move.

Pull the scapula back. Lock the Keg into the body. You and the implement are one.

Pull the scapula back. Lock the Keg into the body. You and the implement are one.

Eventually the grip tires.

Eventually the grip tires.

One player does Walking KBS while the other presses the Axle.

One player does Walking KBS while the other presses the Axle.

Dan puttin in work this morning.

Dan puttin in work this morning.

The cadence is simple. Swing, one, two. Allow the swing to create the step. It should be smooth and fluid. If the steps are rushed you're probably waiting too long to step. Also, make sure the feet are lined up before the next swing takes place.

The cadence is simple. Swing, one, two, swing, one, two. Allow the swing to create the step. It should be smooth and fluid. If the steps are rushed you’re probably waiting too long to initiate the step. Also, make sure the feet are lined up before the next swing takes place.