1.18.14 Training Session (1)

Workout 
A1 15x KB Hi-Pull @ 60/45
A2 10-12x Close-Grip Bench Press
A3 15x Cyclists Squats (load with DBs)
12 Minutes
Rest 3 minutes
Then:
B1 4-6x 1 and 1/4 Chin-ups (1/4 rep @ top)
B2 12-15x Seated DB Shoulder Press (semi-supinated)
B3 30s Slide Board Mountain Climbers
12 Minutes
Rest 3 minutes
Then:
C1 6-8x (each) Single-Leg Lateral Step-ups (no assistance from trail leg)
C2 10-12x Supinated-Grip BB Bent-Over Rows
C3 10-12x Reverse Crunches (incline bench if necessary)
12 minutes
Then:
Cool Down
 
Coach’s Comments
N/A 
 
Photos
The Cyclist Squats are becoming one of my favorite leg movements. I like the way they load the quads, particularly the VMO.

The Cyclist Squats are becoming one of my favorite leg movements. I like the way they load the quads, particularly the VMO.


Slideboard Mountain Climbers. Holding on for 30s going as fast as you can is tough. The biggest issue is trying to maintain a neutral spine throughout. As one becomes fatigued form is often lost. Newell fighting to keep moving.

Slideboard Mountain Climbers. Holding on for 30s going as fast as you can is tough. The biggest issue is trying to maintain a neutral spine throughout. As one becomes fatigued form is often lost. Newell fighting to keep moving.


If you really want to make KB Hi-Pulls a posterior chain movement reach back as far as possible behind the heels. Getting low and back invites the hamstrings fully to the party.

If you really want to make KB Hi-Pulls a posterior chain movement reach back as far as possible behind the heels. Getting low and back invites the hamstrings fully to the party.


Two plates under the bench ups the ante. Tony feeling the burn.

Two plates under the bench ups the ante. Tony feeling the burn.


In the case of today's Comp Team workout, you could only overhead squat what you could snatch. The workout consisted of eight overhead squats + 100m sprint for 7 minutes. Every round the athlete had to add 10lbs to the bar.

In the case of today’s Comp Team workout, you could only overhead squat what you could snatch. The workout consisted of eight overhead squats + 100m sprint for 7 minutes. Every round the athlete had to add 10lbs to the bar.


Indeed.

Indeed.