8.19.13 Training Sessions

Workout 1
2×5 Wall Squats
2×20 Squats
2×5 Tuck Jumps
Then:
Javorek DB Complex:
Hi-Pull +
Bent-Over Row +
Hang Clean-to-Thruster +
Lateral Lunge +
Push-up-to-Single Arm Row (L and  R = 1)
8 reps each movement
3-4 sets, increase weight each set
Then:
5x Walking Lunge +
5x Push Press
90m @ 2×30-45# DBs
Then:
P1 25x Squats 
P2 Wall Sit for the duration
Four rounds each
Then:
P1 12x Burpees 
P2 FLR for the duration
Four rounds each
Then:
5x Walking Lunge +
5x Push Press
90m @ 2×30-45# DBs
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
2×5 Wall Squats
2×10 Dislocates
3×8 DB Arnold Press
Then:
Shoulder Prep – 5 minutes
Then:
Mini-BB Complex:
6x DL +
6x Bent-Over Row +
6x Muscle Clean +
6x Strict Press +
6x Back Squat +
6x Push-up
3 sets, light to warm-up
Then:
Work up on Push Press
6-5-3
Then:
Push Press
3-3-3-3-3
Then:
Warm-up Deadlifts
Then:
6x DL @ 225#/155# EMOM
8 minutes
Then:
Cool Down
 
Results
Push Press Triples, DL EMOM:
[gp_workout2]
 
Coach’s Comments
 
Do you stretch…your mind? 
 
 
Photos
Lock the hips and row. If it's not perfect it's wrong. So slow down and do it right. Katie demoing to perfection.

Lock the hips and row. If it’s not perfect it’s wrong. So slow down and do it right. Katie demoing to perfection.


Rest the barbell on the torso. When the legs dip try to driver the bar off the body. It's not an arm exercise, it's a hip exercise. Maintain contact and create momentum on the barbell with the body. If you don't you'll be limit severely.

Rest the barbell on the torso before and between reps. When the legs dip try to drive the bar off the body. It’s not an arm exercise, it’s a hip exercise. Maintain contact and create momentum on the barbell by dipping and jumping with the legs. Claudia is learning.


Standard warm-up procedures. The Xeve.

Standard warm-up procedures. The Xeve.