6.20.13 Training Sessions (2)

Workout 1
Throw Medicine Balls (various)
Then:
KB Complex @ 25/35#, 10 reps each:
Halos (L/R)
ATW (L/R)
Figure 8’s (5 each)
Goblet Squat
Snatch (L/R)
Windmill (5 each)
Then:
P1 15x KB Hi-Pull + 15 Calories (Row/Ski/Airdyne)
P2 Rest
Switch, 4 rounds each
OR 
15x KB Hi-Pull + 15 Calories
1:1 Rest
4 rounds
Then:
800m Run +
25x Burpees
3 rounds for time
Rest 5 minutes
Then:
100x KB Snatches (switch arms every 10 reps) @ 40/25#
Rest as needed to 100.
Then:
Cool Down
 
Results
800m/Burpee:
[gp_workout1]
 
Workout 2
Prep Shoulders
Then:
2x (5-3-1) Dip Ladder 
Then:
3x Weighted Pull-ups +
5x Close-Grip Bench Press +
7x Banded Deadlift
4-5 sets
Then:
4×12 Pendlay Rows
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Geno working through muscle-ups.

Geno working through muscle-ups.


5 minutes here, 5 minutes there. Every little bit helps. If anything you get acquainted more with your body. Anytime you can increase awareness you're affecting yourself in a positive way.

Five minutes here, five minutes there. Every little bit helps when it comes to preventing injuries or treating them.


Clifford mid-burpee. No one trains as consistently and with as much focus as Cliff. It's no surprise he's made so so much progress.

Clifford mid-burpee. No one trains as consistently and with as much focus as Cliff. It’s no surprise he’s made so much progress. I remember a day when he was much less capable. Those days are far behind.


Teaching the proper way to dip. The feet should be together, preferably pressed together, with the shoulders externally rotated throughout. Flopping around will get you no where. Stay tight. If it's not perfect it's wrong.

Teaching the proper way to perform dips. The feet should be together, preferably pressing into one another, and the shoulders externally rotated throughout. Flopping around will get you no where. Stay tight. If it’s not perfect it’s wrong.