1.13.14 Training Sessions (2)

Workout 1
Throw Medicine Balls
Dislocates, 10 normal, 10 reverse
2×5 Wall Squats
2×15 Squats
2x15m Lunge + 15m Bear Crawl
2×5 Burpees
3×10 Split Jumps
3×5 KB Bottoms-up Press
Then:
30/30 Hell-Style Intervals
5x (30s Airdyne + 30s “rest” Arms-Only) +
2:00 minute rest +
5x (30s Ball Slam + 30s “rest” in Rack Hold position) +
2:00 minute rest +
5x (30s Burpees + 30s “rest” in FLR position) +
2:00 minute rest +
5x (30s Split Jump + 30s “rest” doing Step-ups) +
2:00 minute rest +
5x (30s Push Press + 30s “rest” in OH Hold position) +
2:00 minute rest +
5x (30s KBS + 30s KB Dead Hang Hold) 
Then:
Cool Down 
 
Workout 2
Throw Medicine Balls
Dislocates, 10 normal, 10 reverse
2×5 Wall Squats
2×15 Squats
2x15m Lunge + 15m Bear Crawl
2×5 Burpees
3×10 Split Jumps
3×5 KB Bottoms-up Press
Then:
German Body Comp Training
A1 10-12x Behind-the-Neck Press OR 12x Back Squats
A2 10-12x DB Bent-Over Rows
12 minute rotation
Rest 3 minutes
Then:
B1 12-15x KB Suitcase Deadlifts
B2 8-10x 1 & 1/4 Neutral-Grip DB Chest Press
12 minute rotation
Rest 3 minutes
Then:
C1 10-12x DB Pec Flys @ 4010 tempo (see photos) 
C2 10-12x Single-Leg Calf Raises*
Rest 60s, 3 sets
*Set 1 turn toes in
 Set 2 turn toes out
 Set 3 toes neutral
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Medicine Ball warm-up.

Getting loose with the medicine ball warm-up.

About 6 months ago I added KB Bottoms-up Press to our standard warm-up. It's great for waking everything up and prepping the wrist, elbow, and shoulder for the work to come.

About 6 months ago I added KB Bottoms-up Press to our standard warm-up. It’s great for waking everything up and prepping the wrist, elbow, and shoulder for the work to come.

On he Push Press/OH Hold station it's important to use the legs as much as possible so as not to tire the shoulders too much for the "rest."

On the Push Press/OH Hold station it’s important to use the legs as much as possible so as not to tire the shoulders too much for the “rest.”

It's difficult to do too much back work. Rob doing heavy DB bent-Over Rows.

It’s difficult to do too much back work. Rob doing heavy DB Bent-Over Rows.

Today I prescribed 1 & 1/4 Neutral-Grip DB Chest Presses. The first portion of the rep is full, DB to the shoulder, as shown here. The second portion is only a 1/4 rep, shown below.

Today I prescribed 1 & 1/4 Neutral-Grip DB Chest Presses. The first portion of the rep is full range, DB to the shoulder, as shown here. The second portion is only a 1/4 rep at the top, shown below.

1/4 Rep.

1/4 Rep.

 

I saved this version of a Pec Fly for the end. I wanted everyone to keep it light and work on improving range of motion, rather than load up too much. As the DBs are lowered internally rotate the shoulders. This maximizes the stretch on the pec fibers, which run at an oblique angle. They will be sore tomorrow despite the lighter loads. Szabo demonstrating the perfect end range position.

I saved this version of a Pec Fly for the end. I wanted everyone to keep it light and work on improving range of motion, rather than load up too much. As the DBs are lowered internally rotate the shoulders. This maximizes the stretch on the pec fibers, which run at an oblique angle. They will be sore tomorrow despite the lighter loads. Szabo demonstrating the perfect end range position.

Go heavy or go home.

Go heavy or go home on the Suitcase Deadlift.