11.14.13 Training Sessions (2)

Workout 1
20x Balancing Leg Swings
2×5 Dislocates
3×5 Wall Squats
2×20 Squats
3x15m Lunge + 15m Bear Crawl
4×5 KB Bottoms-Up Press (increase load each set)
4×5 KB Clean and Jerk (increase load each set)
3×5 Single-Arm KB OHS, keep it clean!
Then:
45/15 Circuit
Airdyne 
WhipSmash (explosive singles)
KB Rack Hold
Ski Erg
Wall Sit
Sledgehammer on Tire (1:1)
Slosh Pipe OH Hold
Rest
30 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
10-minute to review movements below.
Then:
German Body Comp Session
A1 3x BB Lunge Matrix (11 total lunges)
A2 10-12x (each) Single Arm Standing DB Press (semi-supinated grip)
A3 6/6 DB RDL + Bent-Over Row Combo
Alternate back and forth for 20 minutes
Then:
B1 10-12x Back Squats 
B2 4-6x Sternum Chin-ups
B3 10-12x Single-Leg Calf Raises (off bumper plate)
Alternate back and forth for 20 minutes
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Intensity!

Intensity!


To really target the hamstrings minimize knee flexion and rock back off the forefoot. If you're flexible it should be no problem to get the barbell to the floor on each rep during the RDL portion. This is also the position in which the bent-over row is executed.

To really target the hamstrings minimize knee flexion and rock back off the forefoot as you lower the bar to the floor. If you’re flexible it should be no problem to get the barbell to the floor on each rep during the RDL portion. This is also the position in which the bent-over row is executed.


The Sternum chin-up is an advanced version of a standard chin-up. The idea is to attach the lower fibers of the lats by leaning back in an effort to contact the sternum to the bar. Michael is demonstrating the proper contact point.

The Sternum chin-up is an advanced version of a standard chin-up. The idea is to attach the lower fibers of the lats by leaning back in an effort to contact the sternum to the bar. Michael is demonstrating the proper contact point.


My boy.

My boy.