7.5.14 Training Session (1)

Workout 1
Throw Medicine Balls
Then:
T-Spine Mobility
Then:
2×5 Shoulder Passes
3×6 “TWYs”
2×5 Tempo Squats
2×5 Tempo Jump Squats
Then:
12x Bulgarian Bag Alternating Halos +
Rd 1: 20x Mountain Climbers
Rd 2: 20x Strict DB Presses
Rd 3: 20x Goblet Squats
Rd 4: 30m Bear Crawl (15m For + 15m Rev.)
Then:
BB Thruster or Back Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Chase each set with a 100m ALL-OUT Ski (male <20s, females <25s)
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Jen breaking through the sticking point.

Jen breaking through the sticking point.

Chase each set with a 100m ALL OUT Ski. Men <20s. Females <25s.

Chase each set with a 100m ALL OUT Ski. 

I always talk about staying wrapped. You want to develop enough shoulder external rotation and wrist mobility that you can keep the hand wrapped around the bar throughout the Thruster. This gives you better bar control and pressing power.

I always talk about staying wrapped. You want to develop enough shoulder external rotation and wrist mobility that you can keep the hand wrapped around the bar throughout the Thruster, but particularly in the rack position. This gives you better bar control and pressing power.