12.27.14 Training Sessions (4)

Session 1, General Preparation
Warm-up:
5x Box Breathing
T-Spine Mobility
Then:
Group Dynamic Warm-up, 5-8 minutes
Then:
KB Complex, 10 reps each:
Halos
ATW
Fig 8’s
Goblet Squats
Snatch
Windmill
TGU, 1 each
2 sets, increase load on second set to AHAP
Then:
10x Heavy Goblet Squat +
20x Explosive Step-up Hops +
30s Wall Sit +
60s Rest
3 rounds
Then:
5x Heavy DB Man-Makers +
30s Mountain Climber +
30s Bent Hollow Body Hold 
4 sets, rest as needed between 
Then:
5×5 Sideways Strict Toes-to-Bar
 
 
Session 2, Strength
Warm-up:
5x Box Breathing
T-Spine Mobility
Then:
Group Dynamic Warm-up, 5-8 minutes
Then:
5:00 minutes of Explosive Medicine Ball Back Toss (for height)
Then:
P1 2x Stone-to-Shoulder
P2 Rest
Switch 10 rounds
Then:
Work up to a heavy triple on Axle Deadlifts
Then:
3x Axle Deadlift +
60s Pinch Step-up @ 17.5″ (plate or DBs)
Rest 2:00
4 sets
Then:
“Grip Blast”
P1 30s Dowel Extension Twists + 30s Dowel Flexion Twists + 20x Reverse Grip Curls 
P2 Manually resist Player 1 on all movements
Switch, 3 rounds each
Then:
Cool Down
 
 
Session 3, Power/Competition Day
Warm-up
5x Box Breathing
T-Spine Mobility
Then:
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×10 Squats
2×5 Jump Squats
2×10 Shoulder Dislocates
4×10 Banded Shoulder Circles
3×10 Banded External Rotation
3×5 Scap Push-ups
Then:
Mobility – Lats, Wrists
Then:
3x30s Prone Dowel Raises
3×20 Handstand Wall Touches, strict (feet together)
Then:
Comp 1:
15 minutes to establish 4RM Shoulder to Overhead (from rack)
Then:
Comp 2:
300m Run or Row +
12x Thrusters +
9x Power Snatch 
12:00 AMRAP
Rest fully
Then:
Cool Down
 
Results
4RM STO:
Tucker R. – 155
Erin G. – 125
Erin S. – 105
Susan K. – 115
Ann T. – 
Kelly W. – 90
Farrah P. – 85
 
Session 4, Comp Team
15 minutes to establish max Power Clean and Push Jerk for the day
Then:
Power Clean and Push Jerk Clusters @ 85% of max 
10 rest between reps
Go to failure.
2 sets, rest fully between sets
Then:
10x Deficit HSPUs +
15x C2B Pull-ups +
10x Burpee/Box Jumps +
15x Double Unders +
10x Burpee/Box Jumps +
15x C2B Pull-ups +
10x Deficit HSPUs
3 rounds, 1:1 rest
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
The Atlas Stones are a strongman staple. Szabo shouldering the 145#.

The Atlas Stones are a strongman staple. Szabo shouldering the 145#.

It's easy to get sloppy on the deadlift portion of the shouldering exercise. Keep the back flat and butt lower. Use your legs to hoist the stone into position.

It’s easy to get sloppy on the deadlift portion of the movement. Keep the back flat and butt low. Use your legs to hoist the stone into position.

After 3x Heavy Axle Deadlifts do Pinch Step-ups for 60s. Players used either plates or dumbbells.

After 3x Heavy Axle Deadlifts do Pinch Step-ups for 60s. Players used either plates or dumbbells.

An unconventional way to hold a DB to tax the finger flexors.

An unconventional way to hold a DB to tax the finger flexors.

More grip training. I got this sweet manual resistance exercise from Joel Jamieson. One players works while the other resists.

More grip training. I got this sweet manual resistance exercise from Joel Jamieson. One players works while the other resists.

Another view.

Another view.

One of my favorite warm-up drills. Throwing a ball as hard as you can over your head is great way to excite the nervous system.

One of my favorite warm-up drills. Throwing a ball as hard as you can over your head is a great way to excite the nervous system.

Focus on height not distance. It's the total body extension we're after.

Focus on height not distance. It’s the total body extension we’re after.