1.28.14 Training Session (2)

Workout 1
Throw Medicine Balls (2-3 player teams)
Then:
Dislocates, 10 normal, 10 reverse
Then:
T-Spine Mobility
Then:
15m Spider Lunge + Trunk Rotation Combo
3×8 KB Bottom-up Press (increase each set)
3×12 Bulgarian Bag Halos
3×5 Single-Arm KB OH Squat 
Then:
Determine Deadift Weight
Then:
6x Deadlift @ 225/155 +
20x Split Jumps +
1-8 Pull-up Ladder
Rd 1: 6x Deadlift + 20x Split Jumps + 1x Pull-up
Rd 2: 6x Deadlift + 20x Split Jumps + 2x Pull-ups, continue to 8x Pull-ups
Then:
20x BB Grip-Roll-ups +
15m Heavy DB Bear Crawl @ 2×50-65#
4 sets
Then:
Cool Down
 
Workout 2
Throw Medicine Balls
Then:
Dislocates, 10 normal, 10 reverse
3×8 KB Bottom-up Press
3×15 Bulgarian Bag Halos
3×5 Strict Push-ups
Then:
10×10 Close-Grip Bench Press with Chains
Rest 3 minutes between sets
During “rest” perform the following:
Set 1: 6-8x Seated Hammer Curls
Set 2: 6-8x EZ Bar Reverse Curls
Set 3: 6-8x Off-Set Grip DB Curls
Set 4: 6-8x Seated Zottman Curls
Set 5: 6-8x 60s Rice Bucket
Set 6: 6-8x Seated Hammer Curls
Set 7: 6-8x EZ Bar Reverse Curls
Set 8: 6-8x Off-Set DB Curls
Set 9: Seated Zottman Curls
Set 10: 60s Rice Bucket 
Then:
Cool Down
 
Coach’s Comments
N/A
 
 
Photos
EZ Bar Reverse Curls. This coupled with Zottman Curls later is a forearm blaster.

EZ Bar Reverse Curls. This coupled with Zottman Curls is a forearm blaster.



Kian working through 10x10 Close-Grip bench with chains.

Kian working through 10×10 Close-Grip bench with chains.



The proper grip width.

The proper grip width.



Rob in the zone.

Rob in the zone.



You are who you hang out with. Environment is truly everything.

You are who you hang out with. Creating a standard of excellence, molding a value system to match it, and attracting a group of people who are the pillars of that philosophy is what the GP project is and always has been about. Environment truly is everything.

 

Bottoms-up Press

Bottoms-up Press


If you think you have good mobility, try the Single-Arm KB OHS. The goal is to lock the arm, keep it behind the head, square up the shoulders, and squat to full depth. Jennifer demoing good form.

If you think you have good mobility, try the Single-Arm KB OHS. The goal is to lock the arm, keep it behind the head, square up the shoulders, and squat to full depth. I like these during the warm-up. Jennifer demoing good form.


We spent a good bit of time doing mobility work today. Being warm and loose increases performance. I like to see everyone sweating before the meat of the program begins.

We spent a good bit of time doing mobility work today. Being warm and loose increases performance. I like to see everyone sweating before the meat of the program begins.



Go Heavy!

DB Bear Crawl. Go Heavy!


Crawford with the 65# DBs. Beast.

Crawford with the 65# DBs. Not bad for a runner.