8.12.14 Training Sessions (2)

Workout 1, General Preparation
20x Balancing Leg Swings (4-ways)
2×5 Tempo Squats
2×10 Jump Squats
2x15m Lunge + 15m Crab Walk
2×5 Explosive Tuck Jumps
Then:
5-Minute Tag Team Stations:
Ball Slam (5:5) @ 40/30#
Ski Erg (100m:100m)
Seated Rope Pull (8:8) @ 60/40#
Sandbag Get-ups @ 80/60 (P2 FLR for duration of P1)
Rest 1:00 minute between stations
2 rounds
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
2×5 Band Tears
2×10 Banded External Rotation
2×5 Tempo Squats
2×10 Jump Squats
3×10 Goblet Squats @ 30, 40, 50#
Then:
Work up to 2RM Weighted Chin-up (4-4-3-2-2)
Then:
4-Rep Chin-up Clusters
1-1-1-1
rest 15 sec between each rep
3 sets
Then:
Work up on Front Squat
Then:
5×2 Paused (2 sec) Front Squat 
Then:
4xME UB Jumping Back Squats @ 45#
Then:
Foam Roll 
 
Coach’s Comments
N/A
 
Photos
Player one does a heavy Sandbag TGU while player two waits…in the FLR position.

Player one does a heavy Sandbag TGU while player two waits…in the FLR position.

I've been prescribing a lot of pauses lately. I find it not only gets people to the bottom, but it gets them strong and comfortable there.

I’ve been prescribing a lot of pauses lately. I find it not only gets people to the bottom, but it gets them strong and comfortable there.

I love this version of the top pull. Whether you're pulling or feeding there is still grip demand, which means there is literally no reprieve for five minutes straight.

I love this version of the rope pull. Whether you’re pulling or feeding there is still a grip demand, which means there is literally no reprieve for five minutes straight. And if the weight is right (60/40 for males and females respectively) it is a grind.

The icing. Jumping Back Squats until you break, 4 sets.

The icing. Jumping Back Squats until you break, 4 sets.