1.19.13 Hypertophy

Workout
Throw Medicine Balls
Then:
2×10 Shoulder Dislocates
3x15m Lunge + 15m Bear Crawl
3x(1-5) Team Push-up Ladder, “rest” in FLR while other players do push-ups
3×8 DB SOTS Press (SLOW)
Then:
German Volume Training
10×10 Close-Grip Bench Press @ ~20RM
Rest 3 minutes between sets
During “rest” perform a 5x Pull-up + 15m Prone Rope Pull
Then:
Cool Down 
 
Participants
[gp_workout1]
 
Coach’s Comments
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Photos
 
The SOTS Press is always an interesting exercise. Even the strongest of athletes can be humbled by a couple 10# DBs if they lack the mobility in their T-spine needed to execute the movement properly.

The SOTS Press is always an interesting exercise. Even the strongest of athletes can be humbled by a couple 10# DBs if they lack the mobility in their T-spine needed to execute the movement properly.


Between sets spend a couple minutes creating space in the thoracic spine using the foam rollers. It's quick, it's easy, it's effective.

Between sets spend a couple minutes creating space in the thoracic spine using the foam rollers. It’s quick, it’s easy, it’s effective.


Lynn has great potential. She's new to the gym and has done nothing but work her ass off every time she's in here. In six months I imagine she'll be a different person and I can't wait to see the transformation take place.

Lynn has great potential. She’s new to the gym and has done nothing but work her ass off every time she’s in here. In six months I imagine she’ll be a different person and I can’t wait to see the transformation take place.


The proper grip width for close-grip bench press. This grip place more stress on the triceps and lends itself better to real world pressing, as we rarely press something with our hands wider than our bodies.

The proper grip width for close-grip bench press. This grip places more stress on the triceps and lends itself better to real world pressing, as we rarely press something with our hands wider than our bodies.


10x10 is a rep scheme called German Volume Training. It is not a beginner programming scheme. This level of volume produces high amounts of growth hormone. It takes patience however when choosing a load. A 20RM load is plenty, but takes about 4-6 sets to get difficult. Don't make the mistake of guessing too high too early. Crashing and burning is inevitable.

10×10 is a rep scheme called German Volume Training. It is not a beginner programming scheme. This level of volume produces high amounts of growth hormone and is great for packing on a few pounds of muscle. It takes patience however when choosing a load. A 20RM load is usually plenty, but takes about 4-6 sets to get difficult. Don’t make the mistake of guessing too high too soon. Crashing and burning is inevitable.


I've enjoyed the new ropes. Having enough to use the with larger groups has been awesome. Thank you Brian for making them for me.

I’ve enjoyed the new ropes. Having enough to use the with larger groups has been awesome. Thank you Brian for making them for me.


The body must remain parallel to the floor. Raising the butt to high is a common fault. Also, lock the hips into place and prevent them from rocking side to side. This is a real core exercise; one of my favorites.

The body must remain parallel to the floor at all times. Raising the butt to high is a common fault. Also, lock the hips into place and prevent them from rocking side to side. This is a real core exercise; one of my favorites.

 

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