12.27.14 Training Sessions (4) by admin | Dec 27, 2014 | Today in The GymSession 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#. 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. 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. Another view. 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.