10.11.14 Training Sessions (3)

Workout 1, General Preparation
5-Minute Medicine Ball Tosses, various
Then:
Keep a KB Moving for 8 minutes:
10x Snatch +
10x Snatch +
10x ATW, left +
10x ATW, right +
10x Goblet Squat +
5x Windmill, each
Then:
KB Headcutter + Box Jump (box height stays the same)
10/10 @ 30#
8/8 @ 40#
6/6 @ 50#
2x (4/4) @ AHAP
Then:
10x Partner Ball Slams, AHAP +
20x Split Jumps +
15m Wheelbarrow Walk
Max rounds in 15 minutes
Then:
2x400m Run 
1:1 rest
Then:
Cool Down
 
 
Workout 2, Strongman
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
2×10 External Rotation with Tubing
2x (1-5) Push-up Ladder, “rest” in FLR while other players do push-ups
Then:
10-Minutes of max reps of Bench Press @ BW for men, @ 1/2 BW for females
Then:
30m Tire Flip +
60m Farmer’s Walk, AHAP +
90m Prowler Push
4 rounds, rest fully.
Then:
Cool Down
 
Results
Bench Press:
Erin O. – 70# x 100 reps
Kathy C. – 70# x 43 reps
Lisa M. – 70# x 66 reps
Jennine – 75# x 56 reps
Lelia G. – 65# x 42 reps
Tucker R. – 135# x 62 rep
Inna M. – 65# x 60 reps
Kelly W. – 65# x 70 reps
Farrah P. – 70# x 47 reps
Zac Z. – 245# x 56 reps
 
 
Workout 3, Power
400m Jog
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Shoulder Passes
Then:
Snatch BB Complex @ 45#
Then:
15 minutes to establish max for day 3-Position Snatch
Then:
Establish 10RM Back Squat in 3 sets
Then:
200m Sprint +
20x HSPUs +
30x Jumping Back Squats @ 45#
2 rounds for time
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Prepping the rotator cuff for ten minutes of Bench Press.

Prepping the rotator cuff for ten minutes of Bench Press.

The tools.

The tools.

Move into the tire.

Move into the tire.

90m as fast as possible.

90m as fast as possible.

When the becomes heavy (and it will) technique be even more important. Find your grip and throw yourself into the tire.

When the gets heavy (and it will) technique becomes even more important. Find your grip and throw yourself into the tire.

Chase it with a little more grip work.

Chase it with a little more grip work.