1.23.14 Training Sessions (2), Video

Workout 1
Play with animal movements (gorilla, crab, bear, inchworm,  spider, frog, duck, etc.)
Then:
DB Complex, 6 reps each:
Biceps Curl +
Hi-Pull +
Bent-Over Row +
Thruster +
Lateral Lunge (3 each) 
Renegade Row (left + right = 1)
3 rounds in a row, rest a bit, repeat (go up if possible)
Then:
500m Row/Ski or 50 Calories on Airdyne + 
20-15-10-5
Pull-up + 
KB Headcutter  + 
15x Whip Smash 
Rd 1 looks like 500m Row + 20x Pull-ups + 20x Headcutter + 15x Whip Smash
Rd 2 looks like 500m Row + 15x Pull-up + 15x Headcutter + 15x WhipSmash, etc.
Then:
3×25 Prone Hollow Rocks
Then:
Cool Down
 
Workout 2
Arm Gauntlet
A1 10-12x DB Concentration Curls
A2 10-12x Supine Straight Bar Triceps Extensions to forearm
A3 10-12x Incline DB Curls 
A4 10-12x Seated DB French Press
A5 10-12x Seated Mid-Line Curls
A6 10-12x Supine DB Triceps Extensions (pronation –> supination)
A7 Max Reps Chin-ups 
A8 Max Reps Close-Grip Bench Press @ 135/95
Rest 3 minutes
3 sets
Then:
Grip Work:
60s Rice Bucket Patterns +
60m Farmer’s Carry +
60s Dead Hang +
60s Rest
3-4 sets
 
Photos
The harder you train the more time you MUST spend doing self care. The voodoo bands are one tool we use a lot.

The harder you train the more time you MUST spend doing self care. The voodoo bands are one tool we use a lot.



When we first started using a hook grip it sucked. I ripped the skin off my thumb every workout. I tried multiple tape job and finally settled on one I like. Some people wrap the entire thumb. Others above and below the knuckle. And some below the knuckle only. I prefer the ladder.

When we first started using a hook grip it sucked. I ripped the skin off my thumb every workout. I tried multiple tape jobs and finally settled on one I like. Some people wrap the entire thumb. Others tape above and below the knuckle. And some below the knuckle only. I prefer the ladder.


The tendency with all movements, especially seated ones, is to slouch. Always remember to sit tall with the eyes up.

The tendency with all movements, especially seated ones, is to slouch. Always remember to sit tall with the eyes up.


Everyone was complaining about how tired their hands got during the Arm Gauntlet. Good!

Everyone was complaining about how tired their hands got during the Arm Gauntlet. Good!


Max reps close grip bench to round out the set. Dirty. I thought today's arm workout was elite level. Everyone killed it.

Max reps close grip bench to round out the set. Dirty. I thought today’s arm workout was elite level. Everyone killed it.


Erin was unable to hold her arms over her head for an extended period so I gave her supine hangs from the rings. Whenever you're supine or facing the ceiling keep the tongue on the roof of the mouth to help stabilize the neck.

Erin was unable to hold her arms over her head for an extended period due to an injury, so I gave her supine dead hangs from the rings. Whenever you’re supine or facing the ceiling keep your tongue on the roof of the mouth to help stabilize the neck.


Simple. Effective. Cheap. The other advantage is that the rice offers a unique opportunity to train odd planes of motion, like circumduction.

Simple. Effective. Cheap. The other advantage is that the rice offers a unique opportunity to train odd planes of motion, like circumduction and finger strength.


The proper arm position during Farmer's Carry.

The proper arm position during Farmer’s Carry.


Renegade Rows. Lock the hips. It's a core exercise if you do it right.

Renegade Rows. Lock the hips. It’s a core exercise if you do it right.


The Whip Smash is perhaps one of the deadliest, most under rated movements in the gym. It seems innocent. It's just a rope. But getting that rope to undulate 20 feet is a total body effort.

The Whip Smash is one of the deadliest, most underrated movements in the gym. It seems innocent. It’s just a rope. But getting that rope to undulate 20 feet is a total body effort. 

 

Video