Overhead Presses

• shoulder press
• push press
• push jerk
• split jerk

We will go over the technique for all three movements, focusing more on the shoulder and push press, with the jerks added if there is time.

Remember the bracing sequence and lifting stance, first and foremost, then work on the overhead mobility and finding the correct position of the arms, as well as tracking the elbows forward. From there, check the deep core muscles and see if they are activated. Lastly, work on the speed of the hips for the push press/jerk.

Banded external rotation
Banded internal rotation
Trap scrub w/ bar

Core Training

Start by training the following:

• single-leg raises (check for balance and hip shift)
• no-quad hip raises x5-10
• short and wide leg forward bends, alternating arm core rotation

Then test the following:

• Hollow hold/rock
• Superman hold/rock
• Plank

We will be spending time on core development and control in this session. A lot of focus will be on making sure the athletes can find and engage their deep core muscles as well as their surface muscles.

• Cobra pose
• Samson stretch / super couch / psoas flossing with ball
• Yoga side stretch
• Yoga bent leg stretch

Gymnastics

• Bar Kip
• Pull-Ups
• Push-Ups

We will focus for the first part on the proper form for hanging from the bar, namely the proper vertical hollow hold and activation + external rotation of the shoulders. From there, we'll move on to the bar kip, starting with the feet touching the ground, and moving onward to kipping from the bar with the legs hanging free.
Regarding pull-ups, we'll focus on finding the right rubber band combination to get a fully strict pull-up.
Push-ups will deal with the proper plank position, building off the plank, and will discuss not only the proper loading of the shoulders, but will work on finding the best scaling for each individual as well.

5 sun salutations
+ 2x
10 ring rows
10 sit-ups
10 shoulder passes

• hamstrings
• bent leg forward fold
• side bend
• Samson stretch

Hip opener
Pigeon pose
Squat bottom
Lotus

Squats
- 10 air squats
- 10 front squats
- 10 back squats
- 10 OHS

Focus on the proper placement of the feet, the position of the knees, and the proper front rack, back rack, and overhead positions. Be sure to maintain the proper core control so as not to over-extend the lower back.

Hinges
- good mornings
- kettlebell swings
- deadlifts

Focus on the engagement of the posterior chain, and the proper movement of the legs (knees back, extend, hips back, descend). Keep an eye on the shoulder and hip position in the deadlift.