[quote]Christian Thibaudeau wrote:
Work out #1
Snatch Grip Deadlift5x5
Bench Press 10x3 or 5,4,3,2,1
Pull Ups 4 sets to failure
Bulgarian Split Squats 3x10-12
3 way shoulder finisher TRX 2x10
I like snatch grip deadlifts, but only if they are done right. Most people turn it into a deadlift with a wide grip. Meaning that they deadlift it like a conventional powerliftign deadlift but using a wide grip. his means starting with the hips high and pulling mostly with the back/hips. In a snatch-grip deadlift your hips start as low as possible while still having the shoulders slightly in front of the back and the initial “pull” is done by pressing withe the legs, as a result the torso angle doesn’t change until you pass the knees.
I prefer slightly higher reps for the bench press in-season… there is no need to go at or above 90%. I’d stick to sets of 3-5 reps, ideally shooting for 5 x 5 using a double progression scheme (add weight when you can complete all 5 sets of 5 reps with the same weight… stick to the same weight at the next workout if you can’t do 5 reps for all your sets).
On the pull-ups I would rather prefer that you shoot for a specific number and reach that number in as few sets as possible and in as little time as possible… never going to failure (it will make the process longer). I suggest using a total number that is roughly 3x what you can do for a max set. For example if you can do 10 solid reps, shoot for 30 total pull ups and try to get there in as little time as possible, making each rep perfect.
When you can complete all the reps in 2 sets, add 10 total reps to do.
Work out #2
Over head press
DB Floor Press & band pull a parts
That’s fine. Which gets me wondering why the 5-4-3-2-1 or 10x3 on bench since you are doing 5x5 for your other strength moves. In-season, if something shouldn’t be pushed to the max it’s the bench press.
If there is one thing I might change is put the rows on DAY 1 and pull-ups on DAY 2
Work Out #3
Box Jumps 6x3
Borad Jumps 4x2
Ladder work (about 15 mins)
Hang Clean 5x2
KB swings (1 Bell per hand) 4x15
Paloff press 3x30 sec
Med ball twist 4x20
plank 3x1 min
Doesn’t look too bad. I don’t like jumps in season. You are already placing a lot of stress on the knees with the running and change of direction during your practices as it is. Box jumps are fine because there is much less shock absoption, but I would really avoid broad jumps. You can go as high as 5 reps on box jumps, in fact it is probably better. 5 x 5 instead of 6 x 3.
I’d probably recommend sets of 3 on the cleans.[/quote]