5.28.14 Training Sessions (2)

Workout 1
Jog 400m
Then:
2×5 Wall Squats
2×15 Squat
20x Shoulder Passes
2×10 Band Retractions
3×8 DB SOTS Press
2x15m Tin Man Walks
Then:
Strict Toes-to-Bar
2x (3-6-9)
OR
Kipping Toes-to-Bar
2x (9-12-15)
Rest as needed between ladder rungs.
Then:
800m Run
100x KB Snatch (10:10) @ 40/25
100x Burpee
800m
25 minute time cap
Then:
Rotator Cuff work
Then:
“Weekly Challenge”
This week’s challenge tests the player’s coordination.
See video below. It’s easier to watch than explain.
Then:
Cool Down
 
Workout 2
2×5 Wall Squats
2×15 Squats
2×5 Tuck Jumps
Then:
Front Rack Prep and Hip Mobility
Then:
Work up on Front Squat
7-5-5
Then:
7×5 Front Squat
Chase each set with 10x Explosive Jump Squats
Then:
Work up to heavy five on Snatch-Grip Deadlift
Then:
Snatch-Grip DL Strength Cluster
5×5
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Chase each set of Front Squats with 10x Explosive Jump Squats, with an emphasis on the word "explosive."

Chase each set of Front Squats with 10x Explosive Jump Squats, with an emphasis on the word “explosive.”

A firm finish overhead.

A firm finish overhead.

We standardized the burpees today. Each time you come up out of the burpee both feet have to go onto a 25# plate. The entire foot MUST be on top. If the heel is hanging off the rep shouldn't count.

We standardized the burpees today. Each time you come up out of the burpee both feet have to go onto a 25# plate. The entire foot MUST be on top. If the heel is hanging off the rep shouldn’t count.

IMG_7490

A closer look at today’s standard.

Joe putting in time with mobility work. For so many the path to strength is not adding a lot of weight onto the barbell. It's about creating better position from which to generate force from.

Joe putting in time with mobility work. For so many the path to strength is not adding a lot of weight onto the barbell. It’s about creating better positions from which to generate force from.

Steve's mobility has improved significantly. His Snatch-Grip Deadlift position is downright perfect.

Steve’s mobility has improved significantly. His Snatch-Grip Deadlift position is downright perfect.

One of the more humbling movements we do in the gym: The SOTS Press.

One of the more humbling movements we do in the gym: The SOTS Press. It’s a great preparatory exercise, but it can also be performance-based.

Tin Man Walk.

Tin Man Walk.

I've been shoving mobility work down everyone's throat. The truth is an educated athlete is a more successful athlete. Teach them how to create better positions and to feel what is good vs. bad and they can begin to develop a level of independence. Here we are improving external rotation through the shoulder.

I’ve been shoving mobility work down everyone’s throat. The truth is an educated athlete is a more successful athlete. Teach them how to create better positions and to feel what is good vs. bad and they can begin to develop a level of independence. Here we are improving external rotation through the shoulder.

The kegs have proven useful. T-Spine mobe.

The kegs have proven useful. T-Spine mobe.

I'm loving where the training in here is going lately. We placed much more of an emphasis on health, movement quality, and longevity. It's not that these things weren't being done before. It's just that we refined our thinking and are trying to create systems to keep our athletes injury -free and performing at a high level. Our strength has and always will be in our ability to adjust and evolve. It's the old adage, "find the problem, fix the problem." That simple statement encompasses how we operate on a daily basis. How can we get better? Where are our weak points as a company? How do we deliver the gold standard in the industry? These are the questions we as ourselves every day.

I’m loving where the training in here is going lately. We’ve placed much more of an emphasis on health, movement quality, and longevity. It’s not that these things weren’t being done before. It’s just that we’ve refined our thinking and are create systems to keep our athletes injury-free and performing at a high level. Our strength has and always will be in our ability to adjust and evolve. It’s the old adage, “find the problem, fix the problem.” That simple statement encompasses how we operate on a daily basis. How can we get better? Where are our weak points as a company? How do we deliver the gold standard in the industry? These are the questions we attack everyday.