10.28.14 Training Sessions (3)

Workout 1, General Preparation
10-Minute Row, Ski, Airdyne, 2-3 players
Rotate as you see fit.
Then:
P1 30m Tire Flip
P2 5x Ball Slam + 5x Burpee for duration of Tire Flip
P3 Rest
Rotate through for 10 minutes
Then:
P1 30m Zercher “Earthquake” Axle Carry 
P2 Dead Hang for duration of Carry
P3 Rest
Rotate through for 10 minutes
Then:
P1 200m Sprint (100m out, 100 back) 
P2 Max Reps American-style KBS for the duration of Sprint
P3 Rest
Record total team KBS
Rotate through for 10 minutes
Then:
Cool Down
 
 
Workout 2, Strength
2×5 Wall Squats
2x15m Lunge 
2×10 Squats
3×10 KBS
3×5 Tuck Jumps
Then:
Work up to 3RM Deadlift, 5-8 minutes
Then:
5-Rep Deadlift Clusters
1-1-1-1-1
Rest 15-20 sec between reps
This is one set, do 3
Then:
4×4 (each leg) OH Barbell Step-ups @ 12″ (see photos), AHAP
Then:
Cool Down
 
Results
Clusters:
Kathy C. – 155
Diane M. – 195
Brittany R. – 165
Scott K. – 245
Brooke N. – 215
Inna M. – 165
Sara Y. – 105
 
Workout 3, Power
Prep Shoulders
Then:
Snatch BB Complex @ 45#
Then:
OHS 
7-7-5-3-2
Then:
20x Squat Clean @ ~75% of best clean
Treat each rep as a single
Then:
100x Double Unders +
40x Pull-ups
100x Double Unders
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
30m of Tire Flip will drive the heart rate up in a hurry. Szabo showing perfect set up position.

30m of Tire Flip will drive the heart rate up in a hurry. Szabo showing perfect set up position.

Yesterday was Zercher Squats. Today..Zercher Carries. Heavy. When the weight was right the player was staggering left and right and having tons of trouble navigating the turn at the halfway mark. Saucy!

Yesterday was Zercher Squats. Today..Zercher Carries. Heavy. When the weight was right the player was staggering left and right and having tons of trouble navigating the turn at the halfway mark. Saucy!

An old classic. Maintain a solid midline as you move up and down from the box. The small step is enough to create a stability demand as your center of gravity changes. I love this one. A good degree of overhead mobility is also required.

An old classic. Maintain a solid midline as you move up and down from the box. The small step is enough to create a stability demand as your center of gravity changes. I love this one. A good degree of overhead mobility is also required.

If you have shoulder problems or lack the mobility necessary overhead then rack the bar int he front. The demand is different, but not necessarily easier.

If you have shoulder problems or lack the overhead mobility necessary then rack the bar in the front. The demand is different, but not necessarily easier.

While one player staggers across the floor on the Zercher Walk the other is hanging from the pull-up bar. Pull the shoulders down and stay hollow.

While one player staggers across the floor on the Zercher Walk the other is hanging from the pull-up bar. Pull the shoulders down and stay hollow.

Sprint and swing…a posterior chain sandwich.

Sprint and swing…an assault on the posterior chain.