6.25.14 Training Sessions (2)

Workout 1
T-Spine Rolling
2×5 Shoulder Passes 
2×5 Tempo OHS w/dowel
3x (15m Lunge + 5x Tempo Jump Squats)
3x (12x Alternating Bulgarian Bag Halos + 20x Mountain Climbers, stretch)
Then:
60 Calories on C2 Rower +
50x KBS @ 60/45 +
40x Explosive Box Step-ups @ 24″ (heel on the box)
30x Burpees (jump onto plate every rep)
20x Sandbag Thrusters @ 60/40#
10x Strict Pull-ups, pronated grip
Rest 5 minutes
2 rounds
Then:
Cool Down
 
Workout 2
20x Balancing Leg Swings
2×5 Shoulder Passes
2x15m Lunge + Bowlers Squat + SLDL 
3×10 KB RDL @ 30, 40, 50
100x Alternating Supermans
Then:
Work up on Banded Sumo Deadlift
7-5-4
Then:
Banded Sumo Deadlifts
4-4-3-3
Try to go up each set
Then:
BB Bent-Over Row + Strict Toes-to-Bar
10/10, 8/8, 6/6, 4/4
Then:
4x20s Runner’s Bridge on Slide Board (see photos)
Rest as needed between rounds
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Movement prep.

Movement prep.

Bowler Squat.

Bowler Squat.

The KB RDL is used to prep the hamstrings and back for the upcoming Sumo Deadlifts. It's also a great movement education tool.

The KB RDL is used to prep the hamstrings and back for the upcoming Sumo Deadlifts. It’s also a great movement education tool.

100x Alternating Supermans.

100x Alternating Supermans.

The set up for the Banded Sumo Deadlifts. The bands serve many functions: 1.) It provides accommodating resistance. That is resistance becomes greater  when the athlete has a mechanical advantage at the top. 2.) Perhaps a less known use is the rigidity is creates through the core. Because the load is constant it forces there athlete to stay engaged (muscularly) when they would normally be able to relax at the top. Great for teaching stiffness in the deadlift. 3.) It provides variation, a key ingredient to strength development.

The set up for the Banded Sumo Deadlifts. The bands serve many functions: 1.) It provides accommodating resistance. That is the resistance becomes greater when the athlete has a mechanical advantage at the top. 2.) Perhaps a less known use is the rigidity it creates through the core. Because the load is constant it forces the athlete to stay engaged (muscularly) when they would normally be able to relax at the top. Great for teaching stiffness throughout the range of motion. 3.) It provides variation, a key ingredient to strength development over time.

Accelerate past the knees and squeeze the glutes forcefully at the top.

Accelerate past the knees and squeeze the glutes forcefully at the top.

The Sandbag Thrusters were crushing everyone today.

The Sandbag Thrusters were crushing everyone today.

Tony with the strong finish overhead. This is where everyone was losing the back behind them.

Tony with the strong finish overhead. This is where everyone was losing the back behind them.

You can also use a Bulgarian Bag. It's less awkward than a sandbag but more awkward than a barbell. This one weighs about 27#, so it was lighter  too.

You can also use a Bulgarian Bag. It’s less awkward than a sandbag but more awkward than a barbell. This one weighs about 27#, so it was lighter too.

We put the finishing touches on their Hamstrings with sideboard Runner's Bridges.

We put the finishing touches on their Hamstrings with slideboard Runner’s Bridges.

This is an ascended (more difficult) version with the arms across the chest.

This is an ascended (more difficult) version with the arms across the chest.

This was a nice adjustment on the KB RDL. It forced the athlete to stay in the heels. If they leaned forward they fell.

This was a nice adjustment in foot position for the KB RDL. It forced the athlete to stay in the heels. If they leaned forward they fell.