12.12.13 Training Session (1) by admin | Dec 12, 2013 | Today in The GymWorkout Throw Medicine Balls (various) Then: T-Spine Mobility on Pull-up Bar Then: 20x Balancing Leg Swings 2×5 Dislocates 2×5 Reverse Dislocates (I’ll send you a video on this one) 2x15m Lunge + 15m Bear Crawl 2×10 Squats 3×10 KBS (40, 50, 60) Then: Phase I 12x Heavy DB Clean and Jerk (from hang) + 2:00 minute Row/Ski/Airdyne (see standards below) + 2:00 minute rest 3 sets Rets 5 minutes Then: Phase II 12x Sumo Deadlift + 2:00 minute Row/Ski/Airdyne (see standards below) + 2:00 minute rest 3 sets Then: Phase III 8 reps each: Toes-to-Bar + Burpee (strict push-up) + Tuck Jump 3 rounds Then: Cool Down 2:00 minute Row Minimum Standards Males = >550m Females = > 450m 2:00 minute Airdyne Minimum Standards Males = > 40 cals Females = > 25 cals, 30 is preferred 2:00 minute Ski Minimum Standards Males = > 500m Females = > 420m Participants [gp_workout1] Coach’s Comments N/A Photos New equipment is coming early next year. Doing drags, pushes, and pulls will be a point of emphasis.These movements are simple, require little to no technique, and are effective. The set up. Check out the development of Geno’s Brachioradialis The catch. Remember, it’s Ball SLAM, not ball drop. The harder the slam the higher the bounce.