9.9.13 Training Sessions (2)

Workout 1
3×5 Wall Squats
2×5 Dislocates
2×10 Narrow-Stance Squats
2x15m Lunge + 15m Bear Crawl
4×5 Headcutter (25, 30, 35, 40)
3×5 Push-ups
2×5 Tuck Jumps
Then:
24-16-8
OH Plate Lunge +
Ring Push-ups
Then:
P1 4x (20s Hard/10s Easy) Row/Ski/Airdyne 
P2 5x Ball Slam + 5x HR Burpee for the duration
Switch, then 2:00 minute rest
3 rounds each player
Then:
P1 4x (20s Hard/10s Easy) Row/Ski/Airdyne 
P2 5x Headcutter + 5x Box Jump for duration
Switch, then 2:00 minute rest
3 rounds each player
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
Throw Medicine Balls (various)
Then:
2×5 Shoulder Dislocates
3×8 DB Arnold Press
3×10 Goblet Squats (30, 40, 50)
3×5 Push-ups
Then:
3x Strict Press +
2x Push Press +
1x Push Jerk
3 sets light to warm-up
Then:
Pressing Progression
Males start at 95#
Females start at 45#
Perform 2x Strict Press
Then add 10# to the bar
Perform another 2x Strict Press
Continue in this fashion until you can no longer perform 2x Strict Press. 
Continue the progression doing 2x Push Press and finally with 2x Push Jerk
Then:
Work up on Front Squat
6-6-5
Then:
5-4-3-2-1 Front Squat
Rest plenty between sets
Record each set
Then:
Cool Down
 
Results
Final Pressing Load, Front Squat Single:
[gp_workout2]
 
Coach’s Comments
The video below outlines my testing recommendations prior to participating in the body comp challenge. Objective starting points are valuable and the blood doesn’t lie. 
 
The four tests I recommend are HCL, Zinc, Hemoglobin A1-C, and D3. As to the “why” you’ll have to watch the video. These tests are not mandatory, but if you have the means and time I highly recommended them.
 
Photos
During the 20s Hard portion of the row it's important to earn the 10s recovery. Set a mark for yourself that is challenging yet achievable. By the fourth interval you should be giving it everything you have to hold on.

During the 20s “hard” portion of the row it’s important to earn the 10s recovery. Set a mark for yourself that is challenging yet achievable. By the fourth interval you should be giving it everything you have to hold on.



If you're arms are bent it's going to be a long day. Lock the elbows and support the weight with your torso not your arms. The back knee MUST touch the floor.

If your arms are bent it’s going to be a long day. Lock the elbows and support the weight with your torso not your arms. The back knee MUST touch the floor.



Handstand Walk.

Handstand Walk.

 

Video