1.6.14 Training Sessions (2)

Workout 1
Dislocates, 10 regular, 10 reverse
2×5 Wall Squats 
2×10 Squats 
2×10 Jump Squat
2×5 Perfect Push-ups
Then:
3×8 (each) Single-Arm, Single-Leg KB Strict Press
Then:
P1 10x KBS + 10x Ball Slam + 60s Hard Row/Ski/Airdyne
P2 Rest
Switch, 4 rounds each
Then:
Take a few minutes to find a Back Squat weight
Then:
3x Back Squat +
12x DB Walking Lunge +
1-7 Pull-up Ladder
Looks like…
3x BS + 12x Lunge + 1x Pull-up
3x BS + 12x Lunge + 2x Pull-up 
3x BS + 12x Lunge + 3x Pull-up, etc…
Finish at 7x Pull-ups
Then:
Cool Down
 
Workout 2
Dislocates, 10 regular, 10 reverse
3x15m Lunge + 15m Bear Crawl 
3×5 Strict Push-ups
Then:
German Volume Training
10×10 @ 60% 1RM
A1 10x Close-Grip Bench Press
A2 10x DB Walking Lunges
2:00 minute rest after A1
Then:
B1 10-12x DB Chest Press
B2 12-15x Cyclists Squats (4″ elevation)
3 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Renate showing good control during the SIngle-Arm, Single-Leg KB Strict Press. I put this in today more as a warm-up than a performance exercise.

Renate showing good control during the Single-Arm, Single-Leg KB Strict Press. I put this in today more as a warm-up than a performance exercise.


This type of lunge ensures you train the Quad through a full range of motion. It's perfectly safe and really opens up the hip flexor on the trail leg. Getting people to understand how to do this properly will fix a lot of lower extremity alignments.

This type of lunge ensures you train the Quad through a full range of motion. It’s perfectly safe and really opens up the hip flexor on the trail leg. Getting people to understand how to do this properly will fix a lot of lower extremity alignments.


The standard.

The standard.


Rob has improved his mobility significantly. I remember a day when this wasn't possible. He's always been strong, but now he's strong and mobile. Here he is hitting 225# for triples.

Rob has improved his mobility significantly. I remember a day when this wasn’t possible. He’s always been strong, but now he’s strong and mobile. Here he is hitting 225# for triples.


Notice the bottom position. Not only is this safer but it allows for a bigger range of motion.

Notice the supinated bottom position. Not only is this safer but it allows for a bigger range of motion.