5.22.13 Training Session

Workout 1
2×5 Wall Squats
2×10 Squats
Windmill/Goblet Squat Combo
6/6/6 @ 40
4/4/4 @ 50
3/3/3 @ 60
Then:
Deadlifts:
10 reps @ 135/95
10 reps @ 155/115
10 reps @ 185/135
10 reps @ 205/155
10 reps @ 225/175
10 reps @ 255/195
10 reps @ 275/205
Rest 2 minute between sets
Then:
4x TGU +
10x Strict Press @ 115/65 (pick up form floor) +
4x TGU +
10x Pull-up 
3 rounds 
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
10x Bulgarian Bag Halos +
10x Push-ups + 
15m Bear Crawl
3 sets (to warm-up)
Then:
4×6 Seated BTN Press 
Then:
10-1 Dip Ladder (casual pace)
Then:
5×10 Pendlay Rows
Then:
3×10 Powell Raises (on Swiss Ball)
OR 
10x Hanging BW Rows +
10x DB Powell Raises
3 sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Workout 3 (again, I’m feeling generous)
300m Row + 
7x Muscle-ups (release rings after each rep)
1:1 Work:Rest ratio
4 rounds
Then:
25x Thrusters @ 65/35 +
40x Double Unders
4 rounds
Rd 1 – 1:1 W:R
Rd 2 – 1:2 W:R
Rd 3 – 1:3 W:R
Rd 4 – N/A
Then:
40-60x Fat-Grip Supinated Pull-ups
Then:
Cool Down
 
Participants
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Cedric suffering under the bar during Thrusters.

Cedric suffering under the bar during Thrusters.



Today we did about 70 reps of Deadlift. The goal was to increase intensity each set, focus on perfect execution, and try to put something heavy-ish on the bar on the last couple sets of ten. Mark looking strong.

Today we did about 70 reps of Deadlift. The goal was to increase intensity each set, focus on perfect execution, and try to put something heavy-ish on the bar on the last couple sets of ten. Mark looking strong.



An easy way to raise the bar up off the floor for those clients who lack the flexibility (i.e. keep the low back neutral or extended) to pull directly from the floor.

An easy way to raise the bar up off the floor for those clients who lack the flexibility (i.e. the ability to keep the low back neutral or extended) to pull directly from the floor.



Most of our competition team members have good Double Unders. Once you perfect the skill fresh it's time to start working them during an extreme state of fatigue. Today the pre-fatigue was 25 Thrusters immediately into 40 Double Unders.

Most of our competition team members have good Double Unders. Once you perfect the skill fresh it’s time to start working them during while fatigued. Today the pre-fatigue was 25 Thrusters immediately into 40 Double Unders.



Coaching the Seated Behind the Neck Press. My new favorite exercise for improving shoulder health and overhead position.

Coaching the Seated Behind-the-Neck Press. My new favorite exercise for improving shoulder health and overhead position.



Coaching Melanie on the intricacies of the KB Windmill.

Coaching Melanie on the intricacies of the KB Windmill.


Video