10.22.14 Training Sessions (3)

Workout 1, General Preparation
T-Spine Mobility
2×5 Wall Squats
2x15m Lunge + 15m Crab Walk
2×5 Squats
2×5 Jump Squats
2×5 Tuck Jump
Then:
1-8 Box Jump Ladder, to warm-up (two players)
Then:
“KB Mountain”
KBS + Goblet Squat + Push-up 
5-5-5
10-10-10
15-15-15
10-10-10
5-5-5
Males @ 45#, Females @ 35#
Then:
Shoulder Mobility
Then:
20-Minute AMRAP
15m OH Plate Lunge @ 45/25 +
5x Strict Toes-to-Bar +
15m OH Plate Lunge +
10x Reverse Burpees +
15m OH Plate Lunge +
15x KB Headcutters
Then:
Cool Down
 
 
Workout 2, Strength
T-Spine Mobility
2×5 Wall Squats
2x15m Lunge + 15m Reverse Bear Crawl
2×5 Squats
2×5 Jump Squats
2×5 Tuck Jump
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS @ dowel
Then:
Front Squat Specific Mobility, 8 minutes (shoulders and elbows)
Then:
Strict Pull-up + Front Squats
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
4xME Floor Press @ BW
Then:
Cool Down 
 
 
Workout 3, Power
T-Spine Mobility
Then:
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS w/ dowel
2×5 Drop Snatch w/dowel
2×20 Bulgarian Bag Halos, chase with 10x Push-ups
Then:
Jerk Balance + Jerk
4 sets at working weight.
Then:
15x Pull-up +
30x Wall Ball +
60x Double Unders
4 rounds for time
Rest completely
Then:
200m Run +
2x Tire Flip (Jump in/out) 
1x Rope Climb
15 minute AMRAP
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
We spent some time in each group today doing some mobility work. Some need it a lot, others not as much. Either way it's great insight into how mobility (or lack thereof) transfers into movement.

We spent time in each group today doing some mobility work. Some need it a lot, others not as much. Either way it’s great insight into how mobility (or lack thereof) transfers into movement.

Box stretches.

Box stretches.

I love the nature of the progression/regression ladder. One movement starts out difficult, the other easy. Halfway through the tide turns. In this particular version the pull-ups started at ten and dropped to one. It's often best to make the more difficult of the two start high and finish low.

I love the nature of the progression/regression ladder. One movement starts out difficult, the other easy. Halfway through the tide turns. In this particular version the pull-ups started at ten and dropped to one. It’s often best to make the more difficult of the two start high and finish low.

4xM.E. Floor Press @ BW. The problem was no one, at least in the morning was able to do bodyweight for any significant number of reps. I guess we all have something to work on. My goal for most of our guys is to be able to do at least ten reps @ BW.

4xM.E. Floor Press @ BW. The problem was no one, at least in the morning crew, was able to do bodyweight for any significant number of reps. I guess we all have something to work on. My goal for most of our guys is to be able to do at least ten reps @ BW. Today we settled on 135-185#.

Mobility and core strength matters. Few exercise connect the upper and lower halves like this one.

Mobility and core strength matter. Few exercise connect the upper and lower halves like this one.

There is no much happening in this picture. First, Brian is a sport. He works hard and does everything I say. Second, why the straps? Well, the straps accomplish one goal. They allow him to get the barbell into position ON the torso so it isn't an arm exercise. Brian's elbows are not positioned well at all. They are internally rotated and unstable, but the bar is at least on the body. His head is extended, which is an interesting observation and speaks to a weakness in the extensors. I train a paraplegic who has semi-use of his back extensors and he often gets into they position to recruit his extensors. It's a trick mechanism for increasing firing to a muscle that is otherwise weak. The end goal is to be able to do Front Squats without the straps, in a perfect position and I'm confidence one day it will happened for Brian.

There is no much happening in this picture. First, Brian is a sport. He works hard and does everything I ask. Second, why the straps? Well, the straps accomplish one goal. They allow him to get the barbell into position ON the torso so it isn’t an arm exercise or harmful to the his inflexible wrists. Brian’s elbows are not positioned well at all. They are internally rotated and unstable, but the bar is at least on the body. I made this concession and prioritized bar position over elbow position. His head is also extended, which is an interesting observation and speaks to a weakness in the extensor chain. I train a paraplegic who has semi-use of his back extensors and he often gets into this position to recruit the little extensor strength he has. It’s a trick mechanism for increasing firing to a muscle that is otherwise weak. The end goal is to be able to do Front Squats without the straps, in a perfect position and I’m confidence one day it will happened for Brian.

Stay focused.

Stay focused.