10.7.14 Training Sessions (3)

Workout 1, General Preparation
20x Balancing Leg Swings, 4 ways
2x15m Lunge with stretch
2×10 Tempo Squats
2×5 Jump Squats
Then:
4x (30s Mountain Climber + 30s “Rest” in FLR position)
Rest 2:00 minutes
4x (30s Jump Squat + 30s Actual Rest)
Rest 2:00 minutes
4x (30s Burpee + 30s “Rest” in FLR position)
Then:
P1 30s All-Out Row/Ski/Airdyne 
P2-P4 Rest, somewhere between 1-2 minutes
During rest perform three reps of one of the following heavy lifts (player’s choice)
Option #1: Front Squat
Option #2: Back Squat
Option #3: Press
5 rounds each
Then:
8 reps each
Reverse Burpee +
Strict Toes-to-Bar +
1:00 KB Rack Hold, AHAP
3-4 rounds
Then:
Cool Down
 
Workout 2, Strength
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
2×5 Push-ups
Then:
4×4 Keg Viper Press
Then:
10-Minutes Max Reps BB Strict Press 
Then:
10-Minutes Max Reps Dead Hang Pull-ups, mix and match grips.
Then:
10-Minutes Max Push-ups, Strict
Then:
Rotator Cuff Work
 
Results
SP, Pull-ups, Push-ups:
Scott K. – 73 reps @ 75#, 53, 119
Latissa H. – 95 reps @ 55#, 42, 67
Diane M. – 81 reps @ 55#, 31 @ red band, X
Bianca V. – 60 reps @ 35#, 25 @ green band, 60
Inna M. – 70 reps @ 45#, 17, 93
Sara Y. – 60 reps @ 35#, 36, 60
Erica J. – 79 reps @ 45#, 41, 100
Susan K. – 86 reps @ 65#, 56, 151
 
 
Workout 3, Power
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
2x15m Lunge + SLDL + Pistol Combo
Then:
BB Complex
Deadlift + 
Bent-Over Row +
Hang Power Clean +
Front Squat +
Push Press +
Back Squat +
Pull-up
6 reps each @ 45#
4 reps each @ 65#
1 rep each AHAP
Then:
Power Clean + 1x Rope Climb
Climb the ladder as high as possible in 10 minutes
Then:
Overhead Press Progression, men start @ 95#, women @ 55#
2x Strict Press
When you can no longer perform 2x Strict Press move on to 2x Push Press
When you can no longer perform 2x Push Press move on to 2x Push Jerk
Then:
Cool Down
 
Results
Ladder, Push Jerk Total:
Jen H. – 9x PC, 125# 
Brittany R. – 8x PC, 115#
Erin O. – 9x PC, 115#
Susan K. – 7x PC, 115# Push Press
 
Coach’s Comments
N/A
 
Photos
Today's Strength workout was simple. BUT, simple doesn't always mean easy. Keep your push-ups strict. Hold yourself to a high standard and only count the reps you performed to perfection.

Today’s Strength workout was simple. BUT, simple doesn’t always mean easy. Keep your push-ups strict. Hold yourself to a high standard and only count the reps you performed to perfection.

For the 30 sec ALL OUT I like to see the guys pull under a 1:30 500m pace. Get there as fast as you can and hold on of the entire 30 seconds.

For the 30 sec ALL OUT I like to see the guys pull under a 1:30 500m pace. Get there as fast as you can and hold on for the entire 30 seconds.

Anytime you go ALL OUT you feel it. Xeve catching his breath during the rest portion.

Anytime you go ALL OUT you feel it. Xeve catching his breath during the rest portion.

Erica on her way up on the Reverse Burpees.

Erica on her way up on the Reverse Burpees.

Position is everything. Remain upright, elbows down, core tight, and calm. Control your breathing and go to your happy place. AHAP means the 60 sec is doable but miserable.

Position is everything. Remain upright, elbows down, core tight, and calm. Control your breathing and find your happy place. AHAP means the 60 sec is doable but miserable.