6.9.14 Training Sessions (2)

Workout 1
Locomotor Warm-up (5 minutes). Skips, lunges, bounding, crawls, etc…
Then:
3×5 Tempo Squats
2×5 Tempo Jump Squats
2×5 Shoulder Passes
2×5 Burpee/Tuck Jump
3×10 KBS (40, 50, 60)
Then:
Set a clock for 4:00 minutes
Run 400m
With the time remaining perform M.E. of the following:
100x Double KBS @ 2×40/30
100x Split Jumps
100x Push-ups
100x Double Unders
Rest 2:00 between 4:00 minute blocks
Then:
Cool Down
 
Workout 2
T-Spine Rolling
Then:
12x Alternating Bulgarian Bag Halos +
20x Mountain Climbers (go for a stretch on each rep)
3 sets
3×8 DB SOTS Press (prioritize pressing path and weight on the heels)
Then:
Couch Stretch, Shoulder Prep
Then:
OHS + Snatch-Grip DL Strength Ladder
10x OHS  + 10x Snatch Grip DL (same weight as OHS)
9x OHS  + 9x Snatch Grip DL
8x OHS  + 8x Snatch Grip DL
7x OHS  + 7x Snatch Grip DL
6x OHS  + 6x Snatch Grip DL
5x OHS  + 5x Snatch Grip DL
4x OHS  + 4x Snatch Grip DL
3x OHS  + 3x Snatch Grip DL
2x OHS  + 2x Snatch Grip DL
1x OHS  + 1x Snatch Grip DL
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Prepping for OHS with DB SOTS Press. Prioritize a vertical press and shifting back into the heels. If the press is dropping forward or the weight is shifting too much into the toes come up a bit. The goal is to wake up the spinal extensors in anticipation of holding weight in a well-balaced, stable overhead position.

The DB SOTS Press. Prioritize a vertical press and keeping weight into your heels. If the press is dropping forward or the weight is shifting too much into the toes come up a bit. The goal is to wake up the spinal extensors in anticipation of holding weight in a well-balaced, stable overhead position.

Kara demonstrating good position.

Kara demonstrating good position.

Kian working up on the OHS Strength Ladder. The OHS is telling. It provides information about how mobile you are in several areas. It's a great diagnostic tool and can be used to orient with exercises and mobility drills will give you ability to do this perfectly.

Kian working up on the OHS Strength Ladder. The OHS is telling. It provides information about how mobile you are in several areas. It’s a great diagnostic tool.

The Double KBS. It doesn't have to come up quite as high as the single KB variety. The independent nature of the movement adds a high degree of difficulty. So even if the weight totals 50# to feels much different than swinging a single 50# KB.

The Double KBS. It doesn’t have to come up quite as high as the single KB variety. The independent nature of the movement adds a high degree of difficulty. So even if the weight totals 50# it feels much different than swinging a single 50# KB.

Joe putting in time between sets to improve his position. Mobility work doesn't have to only be done in the beginning of the workout. The more you can do it the better. So use your rest periods productively to add tot he quality of your movements.

Joe putting in time between sets to improve his position. Mobility work doesn’t have to only be done in the beginning of the workout. The more you can do it the better. So use your rest periods, particularly during strength sessions, productively.

There was a day a couple years ago when Wayne couldn't pick up a paperclip without having pain. Now look at him.

There was a day a couple years ago when Wayne couldn’t pick up a paperclip without having pain. Now look at him.

Rob burning it up.

Rob burning it up on Double Unders.

Sara working the lateral fascial plane and shoulder external rotation.

Sara working the lateral fascial plane and shoulder external rotation.

Protect your back doing Tire Flips. The load is significant and awkward. Stay close and move forward THOUGH the tire.

Protect your back doing Tire Flips. The load is significant and awkward. Stay close and move forward THOUGH the tire.

We were talking during class today about how technical the OHS is, especially for beginners and unethical it is to prescribe these lifts to beginners in overpopulated classes being coached by inexperienced coaches. It's a recipe for disaster.

We were talking during class today about how technical the OHS is, especially for beginners and how unethical it is to prescribe these lifts to beginners in overpopulated classes being coached by inexperienced coaches in circuits where the fastest time is the goal. It’s truly a recipe for disaster.