11.2.13 German Body Comp Session (1)

Workout 
Dynamic Warm-up (8-minutes)
Then:
A1 8-10x Sumo Deadlift 
A2 6-8x Parallel Dips OR Ring Dips
Alternate for 12 minutes
Rest 3-5 minutes
Then:
B1 10-12x DB Chest Press (supinate through eccentric phase to achieve maximal range in bottom) 
B2 4-6x “Headbanger” Pull-ups or 6-8x Mixed Grip Pull-ups
Alternate for 12 minutes
Rest 3-5 minutes
Then:
C1 10-12x DB Bent-Over Row 
C2 8-10x Straight or EZ Bar Supine Triceps Extensions to forehead.
Alternate for 12 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
The Headbanger Pull-up is a great way to detect imbalances in one side from another. Often it's easier to pull with one arm/lat that with the other. Try to pull high enough that you can kiss your own hand on the bar.

The Headbanger Pull-up is a great way to detect imbalances. Often it’s easier to pull with one arm/lat that with the other. Try to pull high enough that you can kiss your own hand on the bar. Claudia.


Supinating the hand in the bottom allows for a greater range of motion, which in turn allows for a greater percentage of muscle fibers to get involved in the movement, which in turn creates a great training response. I often say I'd rather see our athletes training through a full range with control than a partial range with a manner that is reckless and wild.

Supinating the hand in the bottom allows for a greater range of motion, which in turn allows for a greater percentage of muscle fibers in the pec to get involved in the movement, which in turn creates a great training response. I often say I’d rather see our athletes use a lighter load through a full range with control than a heavier load through a partial range in a manner that is reckless and wild.