1.14.14 Training Sessions (2)

Workout 1
Dislocates, 10 regular, 10 reverse
2×10 Squats
Then:
Windmill/Goblet Squat Ladder
5 reps each @ 30, 40, 50
Then:
Fat-Grip DB TGUs (all on one side before switching)
8 reps
6 reps
2×4 reps
2×2 reps
Rest 2:00 minutes between each set, during which time perform 100m ALL-OUT Sprint on Ski Erg
Then:
Complete as much as possible in 20 minutes of: 
10 Pull-ups
20 Burpees
30 Squats
15 Pull-ups
30 Burpees
45 Squats
20 Pull-ups
40 Burpees
60 Squats
25 Pull-ups
50 Burpees
75 Squats
30 Pull-ups
60 Burpees
90 Squats
Then:
Fall Down
 
Workout 2
Determine 60% 1RM for Deadlift and Dips
Then:
German Volume Training
10×10 
Sumo Deadlift + Dips
Then:
B1 8-10x Split Squats (elevate front foot 4-6″)
B2 10-12x Seated DB French Press
Rest 90s, 3 sets
Then:
Cool Down
 
Coach’s Comments
N/A 
 
Photos
German Volume Training need not be complex. Two big movements, little rest, and a lot of volume (10 sets).

German Volume Training need not be complex. Two big movements, little rest, and a lot of volume (10 sets).



The Split Squat from an elevated surface is the first progression of many. Xeve showing perfect technique.

The Split Squat from an elevated surface is the first progression of many. Xeve showing perfect technique.



Doing TGUs with a DB is more difficult than a KB. Do it with a thick grip DB and the challenge is significantly increased.

Doing TGUs with a DB is more difficult than a KB. Do it with a thick grip DB and the challenge is significantly increased.



Gillis loading up for the Pull-up. I had to get onto him over and over again about wrapping his thumbs.

Gillis loading up for the Pull-up. I had to get onto him over and over again about wrapping his thumbs. If you look closely you can see here is is NOT. A false grip, while comfortable for many, makes it hard to generate real torque and therefore cuts into your force production capacity.


Dips, in my opinion, is a superior exercise to push-ups. I find that those that get good at Dips can automatically do push-ups, but the reverse is not always  true. Do more dips to improve overall pressing strength.

Dips, in my opinion, are a superior exercise to push-ups. I find that those that get good at Dips can automatically do push-ups, but the reverse is not always true. Do more dips to improve overall pressing strength.