1.16.14 Training Sessions (2)

Workout 1
2×5 Wall Squats
2×10 Squats
2×10 Jumps Squats
10x Rock n’ Roll Drill (“Pop and Drop”)
3×5 Tuck Jump
2×5 Push-ups 
Then:
KB Headcutter Ladder
10 reps each @ 30, 40, 50, 60
Then:
4x15m Wheelbarrow Walk
Then:
Phase I
12x Heavy KB Clean @ 2×60/35 +
400m Run (sub 60s/75s) +
90s Rest
4 sets
Rest 5 minutes
Then:
Phase II
12x Sumo Deadlifts @ 205/155 +
400m Run (60s/75s) +
90s rest
4 sets
Rest 5 minutes
Then:
Phase III
7x Toes-to-Bar +
7x Reverse Burpees +
7x Ball Slams @ 40/30 
3 rounds, not for time
Then:
Cool Down
 
Workout 2, Arm Training
A1 8-10x 1 & 1/4 Thick Bar Close-Grip Bench 
A2 8-10x Single-Arm Thick DB Scott Curl @ 4010
Rest 90s, 3 sets
Then:
B1 10-12x DB Supine Triceps Extensions
B2 8-10x Standing BB “Brush” Curls
Rest 90s, 3 sets
Then:
Grip Rollers (see photos)
Then:
Cool Down
 
Coach’s Comments
N/A 
 
Photos
Thursday have been IWT day for quite some time. Today was no exception.

Thursdays have been IWT day for quite some time. Today was no exception.



The Swiss Ball doubles nicely as a Scott Bench, at least for single arm work.

The Swiss Ball doubles nicely as a Scott Bench, at least for single arm work.

 

I called these "Drag" curls. The goal is to drag the barbell up the body without losing contact throughout the entire range of motion. Nasty. Works like a charm.

I called these “Drag” curls. The goal is to drag the barbell up the body without losing contact at any point. Nasty. Works like a charm. It’s actually quite genius. As the weight is lifted their is maximal tension placed on the biceps throughout the entire range instead of it getting easier as it gets higher or lower.



Because the group was manageably small I brought out the grip rollers and toasted their forearms. If you've never used these before it's as if someone is cooking your forearms.

Because the group was manageably small I brought out the grip rollers and toasted their forearms. If you’ve never used these before it’s as if someone is cooking your forearms right in front of you.



Trap 3.

Trap 3.



The key is to create momentum on the bells with the hips and traps and keep them close to the body. A common mistake is letting the KBs get too far out in front and having them bang on your shoulders. A proper lift is smooth and effortless, thought it packs a punch metabolically.

The key is to create momentum on the bells with the hips and traps and keep them close to the body. A common mistake is letting the KBs get too far out in front and banging them against your shoulders. A proper lift is smooth and effortless, though it packs a punch metabolically.



Tonight was Chris' first class. He learned how to do a lot, but took it all in stride and really represented himself well. I look froward to watching him progress.

Tonight was Chris’ first class. He learned how to do a lot and it would have been easy to get overwhelmed. But he took it all in stride and really represented himself well. I look forward to watching him progress.