1.7.14 Training Sessions (2)

Workout 1
Throw Medicine Balls
Then:
15m Bear Crawl every 30s for 5 minutes
Then:
Bulgarian Bag Warm-up:
10x Halos (each direction) + 20x Push-ups
Rest a bit, 2 sets
10x Halos + 20x DB Cobras (see photos)
Rest a bit, 2 sets
Then:
5×15 “Spike” Swings OR Banded KBS (see my facebook page to see)
Then:
10x DB Hi-Pull +
10x DB Bent-Over Row +
10x DB Strict Press +
Max Reps Bench Press @ 85/135# +
20s ALL-OUT Battleropes (various patterns)
4 sets, rest plenty between sets
Then:
4x (30s Mountain Climber + 30s FLR)
Then:
Cool Down 
 
Workout 2
German Body Comp
A1 12x DB RDL 
A2 8-10x Standing Behind-the-Neck Press
Rest 30-60s, 4 sets
Then:
B1 15x Ring or Deficit Push-ups (elevate hands onto 45# plate)
B2 10-12x Single-Arm DB Arch Row (to hip)
Rest 30-60s, 4 sets
Then:
C1 10x Standing Single-Arm DB Press
C2 15x Suitcase Deadlift
C3 30m KB Farmer’s Carry
Rest 30-60s, 3 sets
Then:
Cool Down with rotator cuff work
 
Coach’s Comments
I posted a video of the Banded Kettlebell Swings on my Facebook page. 
 
Photos
Every 30s for 5 minutes perform a 15m Bear Crawl.

Every 30s for 5 minutes perform a 15m Bear Crawl.



A push-up is one of the most fundamental core exercises there is. The core, by definition, is the bridge between the upper and lower body. A strong core can maintain a rigid spine while the extremities move. A weak core is like a chink in the armor, causing a loss of force production and power.

A push-up is one of the most fundamental core exercises there is. The core, by definition, is the bridge between the upper and lower body. A strong core has the ability to maintain a rigid spine while the extremities move. A weak core is like a chink in the armor, causing a loss of force production and power.



Before I chard their upper body I seasoned it with some Bulgarian Bag work.

Before I overcooked their upper body I seasoned it with some Bulgarian Bag work.



Spike Swings.

Spike Swings.



No mercy. The goal of the spiker is to make the swinger work. Spike the bell with authority and pretend you don't like the guy in front of you.

No mercy. The goal of the spiker is to make the swinger work. Spike the bell with authority. Pretend you don’t like the guy in front of you.



Today was the first time we ever did DB Cobra Rows. The idea is to propel the DB up into an externally rotated position using momentum and then to lower is slowly. One of the primary roles of the external rotators is to decelerate the arm. This exercises trains it in the same manner.

Today was the first time we ever did DB Cobra Rows in a group workout. The idea is to propel the DB up into an externally rotated position using momentum and then to lower it slowly. One of the primary roles of the external rotators is to decelerate the arm. This exercises trains that quality.



Don't have a partner for spike swings? No problem. Attaching a band to your KB serves as a viable alternative.

Don’t have a partner for spike swings? No problem. Attaching a band to your KB serves as a viable alternative. I put a video on my facebook page.



During the Arch Row bring the DB to the hip instead of the ribs.

During the Arc Row bring the DB to the hip instead of the ribs.