6.4.14 Training Sessions (2)

Workout 1
T-Spine Rolling (broad)
Then:
15x Shoulder Passes, slow
2x15m Lunge + SLDL, also slow
2×5 Squats @ 4010
2×10 Jump Squats
3×10 KBS (40, 50, 60)
3×5 KB Windmill
Then:
P1 KBS @ 60/45
P2 Dead Hang to failure. P1 can only work when P2 is in Dead Hang
Continue until you complete 200 team reps
Then:
Rest 5 minutes
Then:
P1 2000m Row/Ski
P2 FLR on Rings to failure. P1 can only work when P2 is in FLR position
Continue until you complete a 2000m Row/Ski
Then:
Rest 5 minutes
Then:
10x DB Snatches, aka Ground-to-Overhead @ 40/30 (1:1) +
20x Barrier Hops over DB
10x DB TGUs (5 each)
3 rounds
15 minute time cap
Then:
Cool Down
 
Workout 2
T-Spine Rolling, broad
Then:
20x Balancing Leg Swings, 4 ways
15x Shoulder Passes
2x15m Lunge + Quad Stetch
3×5 Squats @ 4010
Then:
Mobility – Couch Stretch & Rack Prep
Then:
Clean-Grip BB Complex, 6 reps each:
Deadlift +
Bent-Over Row +
Front Squat
Strict Press/Push Press
Back Squat
Tuck Jumps
3 set, light to warm-up
Then:
Work up to 3RM Front Squat
6-4-3-3 
Then:
“Mechanical Advantage Extension Set”
Perform 3 reps of Front Squat, rack the bar
Immediately perform 1-3 additional reps of Back Squat to extend the set
This is one set, do 3
Rest 3-4 minutes
3 sets
Then:
Cool Down with Powell Raises on Swiss Ball
 
Coach’s Comments
N/A
 
Photos
DB Snatch. It's easier to teach than the KB variety, but it packs an equally terrible punch.

DB Snatch. It’s easier to teach than the KB variety, but it packs an equally terrible punch.

Put the DB down and jump over it 20x. If you're scared to jump over an implement simply jump over a line.

Put the DB down and jump over it 20x. If you’re scared to jump over an implement simply jump over a line.

Then pick it back up for TGUs. If you've never done TGUs with a DB you're in for a shocker. The instability of the DB is different, especially if you're use to using Kettlebells all the time.

Then pick it back up for TGUs. If you’ve never done TGUs with a DB you’re in for a shocker. The instability of the DB is different, especially if you’re use to using Kettlebells all the time.

We spent half the Strength workout this morning doing mobility work. The goal with this drill is to improve shoulder position. This should translate into a better rack position during front squats. The more we do the more I find each athlete has to be educated on the "why" they are doing something and how that translates to the forthcoming movement. Being able to bridge the gap between mobility drill and movements is an educational process that has to happen.

We spent half the Strength workout this morning doing mobility work. The goal with this drill is to improve shoulder position. This should translate into a better rack position during front squats. The more of this type of work we do the more I find each athlete has to be educated on the “why” and how the drill/exercise translates to the forthcoming movement. Being able to bridge the gap between mobility drill and movement is an educational process that has to happen. The goal is to do it frequently enough and with enough repetition that it all becomes automatic; thoughtless.

Notice how Kian slipped back into his old habits. It's might not necessarily be that he doesn't understand. More accurately it's that the mobility simply isn't there yet and no matter how hard he tries he can't get there. However, until the right positions can automatically be achieved loading up the bar will do nothing but highlight ANY imbalance. Notice those elbows flaring out under the weight. His shoulder is for all intensive purposes unstable here, which will negatively impact this lift; or any lift for that matter.

Notice how Kian slipped back into his old habits (hands inside the elbows). It’s not necessarily that he doesn’t understand. More accurately it’s that the mobility simply isn’t there yet and no matter how hard he tries he can’t get there. However, until the right positions can automatically be achieved loading up the bar (with too much weight) will do nothing but highlight ANY imbalance or poor movement habits. Notice his elbows flaring out. His shoulders are for all intensive purposes unstable in this position, which creates a cascade of instability and poor loading down the chain.

I love matching Powell Raises with Front Squats because they isolate the mid back, which is always the limiting factor as the weight increases. You'll never see an athlete's legs fail doing front squats. It'd always the postural muscles supporting the weight on the torso.

I love matching Powell Raises with Front Squats because they isolate the mid back, which, for this movement is always the limiting factor as the weight increases. You’ll never see an athlete’s legs fail doing front squats.

A view from the top.

A view from the top.

A few clients have shoulder issues or difficulty holding their arm above their head for extended periods of time. In this case a sandbag  works just as well.

A few clients have shoulder issues or difficulty holding their arms above their head for extended periods of time. In this case a sandbag works just as well.

The DB imposes a very different demand. Don't believe me? Try it.

The DB imposes a very different demand. Don’t believe me? Try it.

Player one rows as long as player two can hold their FLR in the rings. It's tough because the diaphragm is trying to work to breathe but at the same times it has to contract to stabilize. Learn to control the breath, stay calm, and work until positional failure. I don't care how long you can hold it. I only care how long you can hold it perfectly.

Player one rows as long as player two can hold a FLR in the rings. It’s tough because the diaphragm is trying to work to breathe but at the same times it has to help with stability. Learn to control the breath, stay calm, and work until positional failure. I don’t care how long you can hold it. I only care how long you can hold it perfectly.

If the rings are too challenging do it on the floor. It won't be that much easier.

If the rings are too challenging do it on the floor. It won’t be that much easier.

The grip goes fast with this deadly combo.

The grip goes fast with this deadly combo.