6.11.14 Training Sessions (2)

Workout 1
3×5 Tempo Squats
2×5 Tempo Jump Squats
2×5 Shoulder Dislocates (5x regular, 5x reverse)
15m Lunge + Spider Stretch Combo
3×10 KBS/Goblet Squat Combo @ 40, 50, 60
2×5 Push-up
3×5 Tuck Jumps
Then:
Buy-in: 400m Ranger Run using 80# Sandbag
20x Box Jumps @ 24/17.5# +
20x Strict Toes-to-Bar +
20x Wall Ball @ 20/14# +
20x KBS @ 60/45# + 
20x HSPUs or Strict Push-ups (hips up at all times)
20 Calories (machine of choice)
2 rounds
Cash-out: 400m Ranger Run using 80# Sandbag
30 minute time cap
Then:
10-minutes of self-care (player choice)
 
Workout 2
3×5 Tempo Squats
2×5 Tempo Jump Squats
2×5 Shoulder Dislocates (5x regular, 5x reverse)
15m Lunge + Spider Stretch Combo
3×10 KBS/Goblet Squat Combo @ 40, 50, 60
2×5 Push-up
3×5 Tuck Jumps
Then:
T-Spine Rolling
Then:
4×3 Behind the Neck Push Press (Clean Grip) with 3 sec pause in OH position
Then:
Work up on Back Squat
7-5-5
Then:
5-3-1 Back Squat
Then:
3×8 Earthquake HBBS (attach KBs to BB via JumpStretch bands)
Then:
4x (30/30) Jump Squats
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The self-titled "Funky" Back Squat. Attach Kettlebells to the barbell via JumpStretch bands for a neurological roller coaster ride. The intention today was to finish off their nervous systems after the strength work earlier int he workout.

The infamous “Funky” Back Squat. Attach Kettlebells to the barbell via JumpStretch bands for a neurological roller coaster ride. The intention today was to finish off their nervous systems after the strength work earlier in the workout. The weight is ride if the quads are burning after the set.

I choose to use at least one smaller red band because they stretch so much the Kettlebells hit the ground in the bottom of the squat. This adds more unpredictability and demand to the exercise.

I choose to use at least one smaller red band because they stretch so much the Kettlebells hit the ground in the bottom of the squat. This adds more unpredictability and demand to the exercise.

The other advantage is it forces the athlete to move slowly. Move too quickly and you'll be all over the place.

The other advantage is it forces the athlete to move slowly. Move too quickly and you’ll be all over the place.

 
Video