PROOF OF LIFE

Obj Strength

Warm Up 4 Rounds
BBC @ 65-75-85-95/ 45-50-55-60
Shoulder Lock and Load

Training

1) 1RM Push Press

2) 6 Rounds
2x Push Press @ 85%
Hamstring LL

3) 6 Rounds
4x Squat Cleans (up in weight until 4x is hard but doable)
3x Seated Box Jumps @24/20"
5x Y+L

4) 6 Rounds
8x Sandbag Lunges @ 80/60# (each side)
2x Sandbag Jump Squats
2x Jump Squats (unloaded)
Foam Roll T Spine

Comments

Going to a 1 Rep Max on the Push Press today. We work 1RM's for a few reasons, first it takes the stigma away from overemphasizing a 1RM. This isn't highschool, we aren't concerned that its the most weight you've ever lifted, I want it to be the most weight you can lift on that day with good form. This gets the athletes used to loading and what weight they are able to handle. Most of the athletes that have been with us awhile had no problem finishing the rounds at 85%, some of our newer athletes that weren't quite used to the volume had to drop weight on the last few rounds. If you feel yourself struggling or sticking, don't be scared to pull 10-20# and keep working swiftly. It took our guys 30 minutes to finish the warm up, find their 1RM and finish there working rounds. If you are going over then you need to establish your 1RM faster or stop nursing the rest in your working rounds. My personal set up for establishing a 1RM looks like this:

135x 3-5 reps
155x 2-3 reps
165x 1 rep
175x 1 rep
185x 1 rep
I'll know if I have anymore than that in me, usually I don't. So by following this I will have established my max in 5 quick rounds. Most of my athletes found theirs between 3-6 rounds.

Part (2) hits you with a little complex training. Start with the Squat Cleans and then immediately go to the Seated Box Jumps. If you haven't done these before, start seated on a milk crate or a stack of 45# plates that are about 12-16 inches high. Un weight you heels and explode into a jump landing as softly as you can on the box. We really emphasize to our athletes to land softly with their feet all the way on the box. This is the same exact hip extension that you are performing with the Squat Cleans, so it gives you an idea about how powerful the Hip Extension is.

Part (3) is a bit of a leg burner. We would normally do walking lunges, but we don't have a fully matted gym so we just have our athletes lunge foreword and drive back off of their lead heel back to standing. If you start to collapse on these or struggle to come out of the bottom, then drop weight or go to dumbbells. Always make sure to fight for full range of motion too, if the knee doesn't touch in the lunge than it doesn't count.

All in all we where very proud of our athletes today for coming in and lifting heavy after going through such a beat down. They all got after it and lifted well, and we finished this session in 62 minutes.

Enjoy the work,

-Tod