6.5.14 Training Sessions (2), Recovery

Workout 1
20x Balancing Leg Swings, 4-ways
T-Spine Rolling, broad
2x10m Lunge + Quad Stretch
3x (15m A-Skip + 15m Tin Man Walk + 15m High Knee Run + 15m Butt-Kick Run)
3×5 Tempo Squats
2×10 Tempo Jump Squats
Then:
10x Front Step-ups (each leg) @ 17.5-20″ +
10x Bowler Squats (each leg) +
10x Skater Squats (each leg) +
Single Leg Around-the-World Jumps (right leg goes right, left leg goes left), foot always points to 12 o’ clock
This is one set, do 2-3
Then:
4×4 (each) KB Single-Leg Deadlift (hold one kettle bell with two hands)
Then:
2x (5-3-1) KB Bottoms-up Press (each arm)
After each 5-3-1 block to a 60m Medicine Ball Bear Crawl (15m For. + 15m Reverse + 15m For. + 15m Reverse) @ 50/40
Then:
Player’s Choice Mobility – 5 minutes
 
Workout 2
400m Jog:
100m Forward
100m Lateral Shuffle, right
100m Lateral Shuffle, left
100m Backpedal
100m Carioca, right
100m Carioca, left
200m Sprint
Then:
2×10 Band Retractions
Then:
Bulgarian Bag Warm-up:
10x Alternating Halos (left, right, left, right, etc.)
10x Squat Cleans
10x (5 each) Lateral Lunge, bag on back
10x Good Morning, bag on back
2 rounds, rest as needed between sets
Then:
4×8 DB SOTS Press
Then:
5×10 Omni Push-ups
Each set use a different hand position (i.e. close, both pointed right and left, finger tip, etc.)
Then:
10m Grip Roller (extension-only) +
15m Stiff-Legged Forward Sled Drag
4 sets
Then:
4×6 L-Hang w/eccentric-enhancement
Then:
2x (5-1) Partner Ball Slam/Burpee
P1 5x Ball Slam/Burpee
P2 Kick ball back to P1
Switch, 
P1 4x Ball Slam/Burpee
P2 Kick ball back to P1
Switch, etc.
Then:
Cool Down
 
Coach’s Comments
Today was our first recovery workout. It was awesome and I think it’s a reflection of what we’re ultimately trying to do. Making everyone better is the goal. But doing it with longevity at the forefront is key. As I’ve said before, anyone can kick someone’s ass in the gym. But you can’t beat someone up everyday with no attention to the quality of that work, overall volume, mobility concerns, nutrition, and overall recoverability. 
 
Photos
Good morning with the Bulgarian Bag. This was one of several new variations I showed with the Bulgarian bag.

Good morning with the Bulgarian Bag. This was one of several new variations I showed with the Bulgarian bag.

Lateral Lunge.

Lateral Lunge.

Prioritize a vertical press. In other words, don't squat down so low you can't maintain a good pressing path. If the arms come forward it means the spine doesn't have the range to allow the arms to stay vertical throughout the pressing motion.

Prioritize the press. In other words, don’t squat down so low you can’t maintain a good pressing path. If the arms come forward it means the spine doesn’t have the range to allow the arms to stay vertical throughout the pressing motion. A 1/4 squat is fine and will achieve the same objective. 

The deeper you can go the better your spinal extension.

The deeper you can go the better your spinal extension.

Do a little mobility work between sets. There's no rush.

Do a little mobility work between sets. There’s no rush.

Omni Push-ups. Five sets. Five different hand positions.

Omni Push-ups. Five sets. Five different hand positions.

Finger tip push-ups. A little hand-hardening never hurt nobody.

Finger tip push-ups. A little hand-hardening never hurt nobody.

This is why I hate the term "girl push-ups." Just because you're a woman doesn't mean you are inherently weak. Exhibit A.

This is why I hate the term “girl push-ups.” Just because you’re a woman doesn’t mean you are inherently weak. Exhibit A.

Bowler Squats.

Bowler Squats.

Walkout Plank. One of the nastiest core exercises there is.

Walkout Plank. One of the nastiest core exercises there is.

The stiff-legged Sled Drag accomplishes several things. I like it because it's radically different than just gripping it and ripping it. Second, it teaches heel contact and pull. Three, it's an eye-opening experience for the hamstrings, which, because the mechanical nature created by the bodies position are the prime movers here.

The stiff-legged Sled Drag accomplishes several things. I like it because it’s radically different than just gripping it and ripping it. Second, it teaches heel contact and pull. Three, it’s an eye-opening experience for the hamstrings, which, are the prime movers here. Keep those toes up. 

L-Hang.

L-Hang.

Turning the trail leg in squares the hips up nicely. It also limits range of motion because it invites the lateral hamstrings to the party in a special way. So next time you do Single-leg Deadlifts try internally rotating the back foot for a brand new experience.

Turning the trail leg in squares the hips up nicely. It also limits range of motion because it invites the lateral hamstrings to the party in a special way. So next time you do Single-leg Deadlifts try internally rotating the back foot for a brand new experience.

Chad dialed in nicely.

Chad dialed in nicely.