10.30.13 Training Sessions (2)

Workout 1
2×5 Dislocates
2x (15m Lunge + 15m Bear Crawl + 15m Burpee/Broad Jump + 15m Reverse Crab Walk)
Then:
T-Spine Mobility on Pull-up bar
Then:
3×5 Single-Arm OHS
Then:
Rope climb and Tire Flip clinic (3-5 minutes)
Then:
30s Hard Row/Ski/Airdyne +
90s Rest
During rest perform 7x “Strict” Push-ups + 1x Rope Climb OR 2x Tire Flip 
5 rounds
Then:
20-1 BB Russian Twists (descend by 2) + 7x Toes-to-Bar
20x Twists + 7x TTB 
18x Twists + 7x TTB
16x Twists + 7x TTB, etc…continue to 1x Twist + 7x Toes-to-Bar
Then:
Cool Down with Rotator Cuff Work (time permitting)
 
Participants
[gp_workout1]
 
 
Workout 2
2×5 Dislocates
2x (15m Lunge + 15m Bear Crawl + 15m Burpee/Broad Jump + 15m Reverse Crab Walk)
Then:
T-Spine Mobility on Pull-up bar
Then:
Warm-up BTN Press
Then:
4×8 Seated BTN Press @ 3021
Rest 2:00 minutes between sets
Final two sets should be challenging
Then:
12x Bi-Acromial Bench Press @ 3110 +
25x Explosive Supine Medicine Ball Tosses @ 30-40#
Rest 3:00 minutes
4 sets
Then:
Mechanical Advantage Extension Set: Biceps Curls
Determine your 8 RM on Pronated DB Biceps Curl @ 4010
Do max reps with Pronated Grip 
Rest 15s 
Do max reps @ Supinated Grip 
Rest 15s
Do max reps @ Hammer/Neutral Grip
Rest 3:00 minutes, 3 sets
Then:
Cool Down
 
Results
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
The power comes from the hips, not the torso. Move the feet to incorporate the hip.

The power comes from the hips, not the torso. Move the feet to incorporate the hip.


I broke down the proper technique for the rope climb. Most believed success was dependent upon arm/pulling strength. The truth is proper use of the legs is critical to saving the arms. Kara about to hook in.

I broke down the proper technique for the rope climb in class today. Most believed success was dependent upon arm/pulling strength. The truth is proper use of the legs is critical to saving the arms, especially for repeated efforts. Kara about to hook in.


Lucy Tire Flip.

Lucy Tire Flip.