My roommates and I were supposed to get picked up by one of our teammates to go train tonight. Last minute change of plans kept the ride from coming and I had to find a way to get my training in. The plans called for deads and presses, so I just kept it to bodyweight drills. I subbed headstand leg lifts for the deads, which do a great job hitting the spinal erectors, as well as several other muscles, and I subbed strapped headstand push ups for the presses. I also added in some "Y" pulls on the strap to 1.) hit the back of the shoulder after all the anterior delt work with the presses and 2.) spend some time on my feet, because two inverted movements makes my head want to explode. Here you go...
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We did lots of mobility and "feel good" work this morning. Then we had a half hour to let 'er rip and have some fun. I know of few things that are more fun than picking things up and putting them down. See what I did there? Funny right? I know. Throw some abs in for old times sake and a few jokes, you got yourself a jolly old time. Feel free to add your thoughts on how terribly stupid this is or if it fits in your boat of good ideas, let us know that, too. The able fellas who could pick the heavy and odd objects up to the shoulders, did so in a train like fashion. They then preceded with moderate push presses. This got a load from floor to overhead. The less strong of the crew did basic deadlifts, moving a load from floor to the hip, they then did sandbag shouldering which created some speed and dynamic movement getting a load from the hip to the shoulders. Then finally, they did barbell push presses which got the load from shoulder to overhead. All in all, it was dirty fun. Enjoy.
This video showcases one of my young athletes who is finally really starting to "get it". She is coming a long way because she trains regularly, progressively and aggressively. She is doing what I would consider to be one of the absolute best combination of exercises for young athletes and fitness generalists as well. Take a gander and please leave a comment with your favorite combination/superset/couplet/triplet/whatever...
I'm considering making a separate page exclusively for exercises. Let me know what you think.
 Kettlebell Snatch 1. DB snatch + jerk 5x3-5 2a. BB press 4x1-1-1 -This is a cluster set, you do a single rep, rack the weight for a few seconds then perform the next rep, rack and repeat for required reps. You are doing 3 reps per set, but you will be able to do more weight than a regular 3 rep set. 2b. Ring face pulls + scarecrows 4x5/5 3. Muscle ups 3 x submax 4a. Pullups 5 x max -Start at the top of the minute, rest the remaining part of the minute, then begin dips at start of next minute 4b. Dips 5 x max -Rest the remaining part of the minute, then repeat round for required sets -This is a 10 minute superset  Don't get soft, be a Warrior In the first half of this cycle, we focused on 2 strength days and 2 conditioning days, with added conditioning on strength days. We are cutting back on the conditioning and doing more strength work now. You can add conditioning as you see fit.
1. KB bottoms up clean and press 3x6-8 2a. BB press 5x5 2b. Scapular retractions 5x10-15 -hanging from pullup bar, retract and squeeze your scapulae and pause at top, repeat, don't relax at bottom and let your shoulder come out of socket, stay active 3a. Pullups 3-5 x max -touch chin to fist every rep, switching fist every rep -rest about 30-45 seconds 3b. Dips 3-5 x max -use rings or parallel bars according to your ability and availability -rest about 60-90 seconds Rest 5 minutes, then 3 rounds for time, 10 minute max limit 1 arm KB snatch 10/10 sitouts 20 recline rows 15 burpees 10 1.) Multidirectional medicine ball throws 5x6
2A.) Double Bottoms up KB clean & press x8-6-4 2B.) Band pull apart 3x25 3A.) 2KB Snatch 10-8-6-6-6 3B.) Handstand 5x20-30 seconds 4A.) Squat 6x4 4B.) Press 6x3 Below is one of the earlier videos I made. It's still one of my favorites. Cheesy, but it took a little effort and a while to make, so I hope you find it entertaining. 1.) Multidirectional medicine ball throws 4-5x10
2A.) Bottoms up KB clean & press x8-6-4 2B.) Band pull apart 3x20 3A.) 2KB Snatch 10-8-6-6-6 3B.) Weighted pullups 10-8-6-6-6 4.) Front squat 5x3-5 5.) Press 4x4 After our heavy pressing, we cut the weight down to just the bar and hung a 1 pood KB from each side of the bar with a light band and pressed it for a few reps to aid in stability and prehabilitation. This is great as a warm up before pressing, or a finisher after heavy lifting to increase the stability of the shoulder joint. Warm up
Mobility & agility drills outside Muscle activation Box jump variations Gymnastic tumbling 1.) Med ball throws 5x10, 1 set of each: -step forward overhead throw into wall, alternating feet -twisting shot put blast into wall, alternating hands -underhand throw overhead -overhand push throw straight up and catch -overhand throw straight down (slam ball) 2.) Bottom's up clean & press 3x6-8 -light 3.) Snatch + overhead squat 6x1 4.) Clean & jerk 3-2-1...find heavy single, then decrease 10% and do 3 more singles 5A.) Front Squat 5x3-5 5B.) Press 4x4 Our goal here is to perform all of the movements, a little better and a little heavier than last week. Perfect your technique with adequate practice. |
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