11.21.13 Training Sessions (2)

Workout 1
10 reps each:
Leg Swings (side-to-side)
Dislocates
Squats
Push-ups
Runner’s Bridge
2 rounds
Then:
Warm-up with 10-1 Explosive Step-up Ladder
10 with the left, 10 with the right
9 with the left, 9 with the right
8 with the left, 8 with the right, etc..
Then:
Warm-up each movement below
Then:
12x Deadlift + 
12x DB Thrusters @ 2×30/20 +
12x Toes-to-Bar +
12x KB Headcutters +
12x Burpee
Rest 2:00 minutes
5 sets
Then:
Cool Down
 
Participants
[gp_workout1]
 
 
Workout 2
German Body Comp Session
Block 1
A1 10-12x Box Step-ups
A2 8-10x Standing Shoulder Press
Rest 60s, 4 sets
Then:
B1 8-10x BB RDLs
B2 Seated DB French Press
Rest 60s, 4 sets
Then:
C1 10-12x Back Squats 
C2 10-12x Seated DB Hammer Curls
Rest 60s, 4 sets
Then:
D1 15x Barbell Grip-Roll-ups
D2 10-12x DB Chest Press (Supinated –> Pronated)
Rets 60s, 4 sets
Then:
Cool Down
 
Participants
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Lower the DBs as slowly as possible. If the weight is right by the seventh or either rep the concentric portion of the movement should not be possible. Lower the elbow and press the bells like a chest press to return them to the starting position.

Lower the DBs as slowly as possible during the eccentric phase. If the weight is right by the seventh or eighth rep the concentric portion of the movement should not be possible. When the DBs touch the shoulders drop the elbows and press the bells like a chest press to return them to the starting position.


During yesterday's 10x2 Pull-ups Jordan pulled 70#. Not back for a runner.

During yesterday’s 10×2 Pull-ups Jordan pulled 70#. Not back for a runner. Here he is showing the proper finish position.