12.30.13 Training Sessions (2)

Workout 1
P1 20 Calorie Ski/Row/Airdyne
P2 Rest
3 rounds to warm-up
Then:
KBS Ladder
15 reps each @ 40, 50, 60, 70, 80
Then:
Goblet Squat Ladder
10 reps each @ 40, 50, 60, 70, 80
Then:
Single-Arm KB Strict Press
5 reps each arm @ 20, 30, 40, 50, Max Weight
Then:
Burpee/Broad Jump Progression
2x15m @ BW
2x15m @ 2×10-15# DBs
2x15m @ 2×20-25# DBs
2x15m @ 2×30-45# DBs
Rest as needed between sets
Then:
10x DB Bent-Over Row +
10x Hi-Pull +
DB Strict Press to failure
Rest enough to minimize Strict Press drop off
3 sets
Then:
2000m Team Row/Ski or 200 Calorie Team Ride
Then:
Fall Down
 
Workout 2
German Body Comp Training
A1 10-12x Seated DB External Rotation
A2 30x Poliquin Step-up (elevate 4″)
Rest 30-60s, 3 sets
Then:
B1 10-12x Close-Grip Bench Press
B2 8-10x Semi-Supinated Grip Chin-ups
Rest 30-60s, 3 sets
Then:
C1 10-12x Front Step-ups
C2  8-10x Dips
Rest 30-60s, 3 sets
Then:
D1 15-20x Calf Raises
D2 25x BB Grip Roll-ups
Rest 30s, 3 sets
Then:
Cool Down 
 
Coach’s Comments
Today was awesome!
 
Photos
To most the thought of doing Burpee/Broad Jumps with weight is unthinkable. To us it's just another day. You think the upper body is involved? Take at look at Jen's arms.

To most the thought of doing Burpee/Broad Jumps with weight is unthinkable. To us it’s just another day. You think the upper body is involved? Take at look at Jen’s arms and shoulders.

Just ask Jeff. He was in town visiting. Probably expected a nice little 15 minute AMRAP. Next think you know you're wondering when the workout will end.

Just ask Jeff. He was in town visiting. Probably expected a nice little 15 minute AMRAP. Next think you know you’re wondering when the workout will end.

Sometimes it's beneficial to start the workout with some isolation movements to "turn on" muscles that are less than awake. Today we started with Seated DB External Rotation. For many a 10# DB is plenty for 3x12. Not good, which is why we'll be doing A LOT more of this.

Sometimes it’s beneficial to start the workout with some isolation movements to “turn on” muscles that aren’t quite awake. Today we started with Seated DB External Rotation. For many a 10# DB is plenty for 3×12. Not good, which is why we’ll be doing A LOT more of this in the coming months.

The Poliquin Step-up. Hello VMO.

The Poliquin Step-up. Hello VMO.

Turn any bar into a Thick Bar with Fat Gripz.

Turn any bar into a Thick Bar with Fat Gripz.

Tony Mid-flight.

Tony about to take off.