1.2.14 Training Sessions (2), IWT

Workout 1
20x Balancing Leg Swings
2×5 Wall Squats
2×10 Squats
2x15m Lunge/Quad Stretch
3×8 KB Good Morning (start light, go up each set)
Then:
Phase I
15m Walking KBS @ 80/50 +
2:00 minute Row/Ski Erg/Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase II
12x KB Front Squat +
2:00 minute Row, Ski, Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase III
1o reps each:
Deck Squat +
Toes-to-Bar +
Tuck Jump +
Push-up
3 rounds
Then:
Cool Down
 
Workout 2
Arm Training Tri-Sets
A1 6-8x Thick Grip Seated  Zottman Curls @ 4010
A2 6-8x Chin-ups
A3 4-6s Thick Grip Seated Zottman Curls 
Rest 2:00 minutes
3 sets
Then:
B1 6-8x Lying Thick-Grip DB Triceps Extensions 
B2 6-8x Dips
B3 4-6x Lying Thick-Grip DB Triceps Extensions 
Rest 2:00 minutes
3 sets
Then:
Rotator Cuff and Forearm work
 
Coach’s Comments
N/A
 
Photos
The off-set grip (in this case toward the pinky) stresses the Brachioradialis muscle more during the eccentric portion of the Zottman Curl. It's a subtle tweak, but adds a lot to the movement.

The off-set grip (in this case toward the pinky) stresses the Brachioradialis muscle more during the eccentric portion of the Zottman Curl. It’s a subtle tweak, but adds a lot to the movement.

Elbow position during the KB Good Morning should be up. I cue the athlete by telling them they shouldn't be able to see their elbows. That forces them to extend both through the shoulder and thoracic spine as they drop into the movement.

Elbow position during the KB Good Morning should be up. I cue the athlete by telling them they shouldn’t be able to see their elbows. That forces them to extend both through the shoulder and thoracic spine as they drop into the movement. You can see Matt in the background with his elbow pointed down. That is incorrect. We fixed him on the next set.

It's only 15m so go HEAVY!

It’s only 15m so go HEAVY!

A good coach knows how to get the most out of his/her athletes. I gave everyone a goal during the 2:00 minute intervals for today's IWT. That goal was reachable but very difficult. Then, I held them accountable, in front of their peers by writing each round down on the board. This particular group gave me everything they had and I enjoyed training this group very much today. Jordan was consistently over 600m each interval on the rower.

A good coach knows how to get the most out of his/her athletes. I gave everyone a goal during the 2:00 minute intervals for today’s IWT. That goal was reachable but very difficult. Then, I held them accountable in front of their peers by writing each round’s results down on the board. This particular group gave me everything they had and I enjoyed training them very much today. Jordan was consistently over 600m each interval on the rower.

I will always contest....Thursday is the hardest day in the gym. Cody giving it everything he's got.

I will always contest….Thursday is the hardest day in the gym. Cody giving it everything he’s got.

Another way to attack the external rotators. Simply rest the elbow on an object so the upper arm is approximately parallel to the floor. When you start to wiggle and contort the set is over. Strict and clean. Michael showing control.

Another way to attack the external rotators. Simply rest the elbow on an object so the upper arm is approximately parallel to the floor. When you start to wiggle and contort the set is over. Strict and clean. Michael showing control.