1.8.14 Training Sessions (2)

Workout 1
2×5 Dislocates
2×3 Reverse Dislocates
2×10 Squats
2×5 Explosive Jump Squats
3×5 KB Bottoms-up Press
2×3 High Box Jumps
3×5 Push-ups
Then:
10-1 Partner Man-Maker Ladder
P1 10x DB Man-Maker + 100m Ski/Row or 10 Calorie Sprint on Airdyne
P2 10x DB Man-Maker + 100m Ski/Row or 10 Calorie Sprint on Airdyne
P1 9x DB Man-Maker + 100m Ski/Row or 10 Calorie Sprint on Airdyne
P2 9x DB Man-Maker + 100m Ski/Row or 10 Calorie Sprint on Airdyne, etc.
Continue until both players complete 1x DB Man-Maker + 100m Ski/Row or 10 Calorie Sprint on Airdyne
Then: 
3×6 (3 each) Seated Partner Rope Pulls @ 50/35
Rest while other teams goes. During “rest” go back and forth doing 30x Medicine Ball Chest Pass and 3ox Split Jumps
Then:
Cool Down
 
Workout 2
Dislocates, 10 normal, 10 reverse
Then:
Work up on Chin-ups
4 reps + 10s res + 4 reps
3 reps
3 reps
3 reps @ 90% 1RM
Then:
Pull-up Clusters
1-1-1-1-1
Rest 3-4 minutes, 3 sets
Then:
A1 6-8x Dips @ 3010 tempo
A2 8-10x Seated Thick DB Mid-Line Curls @ 3010
Rest 90s, 3 sets
Then:
B1 8-10x Floor Press with chains 
B2 8-10x Off-Set (toward pinkie) Seated Thick DB Zottman Curls @ 4010
Rest 90s, 3 sets
Then:
Cool Down
 
Coach’s Comments
I posted a new Coach’s Vlog on German Body Comp for Fat Loss. Check it out here
 
We also got some great footage for an upcoming video. The video should be done by tomorrow afternoon. 
 
Photos
Beau doing Midline curls.

Beau doing Midline curls.



Pull-up Clusters. Work up to your 3RM Chin-up. Then perform one rep, rest 15s until five reps have been completed. This constitutes a set. The rationale is that by adding the 15s intra-rep rest the athlete can complete five reps with their 3RM. More volume at a higher intensity equals faster strength gains.

Pull-up Clusters. Work up to your 3RM Chin-up. Then perform five reps, rest 15s between each rep.  This constitutes a set. The rationale is that by adding the 15s intra-rep rest the athlete can complete five reps with their 3RM, whereas under normal circumstances they could only complete three. More volume at a higher intensity equals faster strength gains.



The grind of the Seated Partner Rope Pull is hard to replicate with other exercises. I thought it complimented the Man-Makers well today.

The grind of the Seated Partner Rope Pull is hard to replicate with other exercises. I thought it complimented the Man-Makers well today. Alison and Renate working through it.


Kian on Floor Press.

Kian on Floor Press with chains.


The athlete feeding the bell has to make sure it stays as close to the floor as possible without touching it. This maximized tension on the rope.

The athlete feeding the bell has to make sure it stays as close to the floor as possible without touching it. This maximized tension on the rope.


The proper depth.

The proper depth.


Today's workout went through about three different  variations. I finally settled on having the resting team toggle back and forth between medicine ball chest pass and split jumps for the duration of the other team's turn. The pace was casual, but the movements were anything but restful. Kara focused.

Today’s workout went through about three different variations. I finally settled on having the resting team toggle back and forth between medicine ball chest pass and split jumps for the duration of the other team’s turn. The pace was casual, but the movements were anything but. Kara focused.