9.23.14 Training Sessions (3)

Workout 1, General Preparation
T-Spine Monbility
2×5 Band Tears
2×5 Shoulder Passes
2x15m Lunge + 15m Crab Walk
2x15m Single-Arm OH Lunge, each
3×10 Ball Slam/Burpee
Then:
P1 2x Rope Pull/Sprints 
P2 12/10x HR Push-ups 
P3 Rest for the duration of Rope Pull/Sprints OR HR Push-ups
Switch when both activities have been completed. 
12 minutes
Rest 2-3 minutes
Then:
P1 30m Forward Drag with Rogue Sled, Heavy
P2 10 Calorie Row 
P3 Rest
Switch when both activities have been completed. 
12 minutes
Rest 2-3 minutes
Then:
P1 15m of 1x DB Man-Maker + 2x Lunges
P2 15m Forward Bear Crawl + 15m Reverse Bear Crawl
P3 Rest
Switch when both activities have been completed. 
12 minutes
Rest 2-3 minutes 
Then:
Cool Down
 
Workout 2, Strength
T-Spine Monbility
2×5 Band Tears
2×5 Shoulder Passes
2x15m Lunge + 15m Crab Walk
2x15m Single-Arm OH Lunge, each
3×10 Partner Ball Slam/Burpee
Then:
Work up on OHS (~10RM)
Then:
6x OHS 
Rest 90s 
3-5x Weighted Pull-up, mixed grip
Rest 3:00 minutes
4 sets
Then:
Elbow Flexor Training
6-8x Seated, Off-Set Grip Thick DB Curls @ 4010
6-8x Fat Bar Curls @ 4010 +
4-6x Seated, Off-Set Grip Thick DB Curls
Rest 3:00
2-3 sets
Then:
Cool Down
 
Workout 3, Power
Prep Shoulders
Then:
6 reps each:
Deadlift + 
Hang Muscle Clean +
Front Squat +
Push Press +
Back Squat +
Toes-to-Bar, Strict
3 sets, light-to-moderate
Then:
Find Max Power Clean + Hang Clean Combo, 15 minutes
Then:
5-rep Cluster of Power Clean + Hang Clean @ 80% established max
Rest 15s between reps
3-4 minutes between sets
3 sets
Then:
3xM.E. BB Jump Squats
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Boone back in the fold. Today was a struggle, but he managed.

Boone back in the fold. Today was a struggle, but he survived.

Breathing heavy from goin heavy.

Breathing heavy from goin heavy.

The weight was such that the drag was a grind. If the player was flying across the floor we stacked on the weight.

The weight was such that the drag was a grind. If the player was flying across the floor we stacked on more weight.

I added the Single-Arm Overhead Lunge to roady's warm-up. Anytime you have athletes put their arms over their heads it's informative. It's a good pre qualifier.

I added the Single-Arm Overhead Lunge to today’s warm-up. Anytime you have athletes put their arms over their heads it’s informative. It’s a good pre-qualifier.

Robert is 71. What's your excuse?

Robert is 71. What’s your excuse?

The more chains we pile on the more fiction we induce.  By the end of 12-minutes the grip is shot and what began as "not too bad" suddenly sucks.

The more chains we pile on the more fiction we induce. By the end of 12-minutes the grip is shot and what began as “not too bad” suddenly sucks.

Mixed Grip Pull-ups.

Mixed Grip Pull-ups.

The view from the top. Fight for external rotation in the shoulders as you approach the bottom. The better your hip and spine mobility the easier it is to do so.

The view from the top. Fight for external rotation in the shoulders as you approach the bottom. The better your hip and spinal mobility the easier it is to do so.

Shorter athletes figure out they have to get low to create leverage and torque when the rope pull gets heavy.

Shorter athletes figure out they have to get low to create leverage and torque when the rope pull gets heavy.

…and the sprint!

…and the sprint!

Geno looking on as Erin works through a Power Clean + Hang Clean Complex.

Geno looking on as Erin works through a Power Clean + Hang Clean Complex.