2.5.14 Training Sessions (2), Birthday Workout

Workout 1
Jog a 400m to warm-up
Then:
“Happy 40th Birthday James Reyes”
Run 400m +
40x Alternating DB Snatch (ground to overhead)
5 minute time cap
Rest 2 minutes
Then:
Run 400m +
40x Wall Ball @ 20#/14#
5-minute time cap
Rest 2 minutes
Then:
Run 400m +
40x Box Jump-Overs 24″/17.5″ 
5 minute time cap
Rest 2 minutes
Then:
Set a clock for 5 minutes
Run 400m +
40x OH Plate Lunges @ 45#/25#
5 minute time cap
Rest 2 minutes
Then:
Run 400m +
40 Calories on the Ski Erg
5 minute time cap
Rest 2 minutes
Then:
Run 400m +
40x Pull-ups 
5 minute time cap
Rest 2 minutes
Then:
Run 400m +
40x HSPUs OR 40x HR Push-ups
5 minute time cap
Rest 2 minutes
Then:
Run 800m
5 minute time cap
Then:
Fall Down
 
Workout 2
Throw medicine balls (various)
Then:
Perform a light set of the each movement prior to working sets.
Pre-Exhaustion Sets
A1 10-12x Thick DB Triceps Extensions (neutral-grip)
A2 10-12x Close-Grip Bench Press
Rest 3 minutes, 3-4 sets
Then:
B1 8-10x Nordic Curls 
B2 10-12x Barbell RDL
Rest 3 minutes, 3 sets (to ensure you can walk tomorrow)
Then:
C1 10-12x Standing DB External Rotation
C2 10-12x Hanging Rows
Rest 3 minutes, 3-4 sets
Cool Down
 
Coach’s Comments
N/A
 
Photos
Pre-fatigue with the Thick DB Triceps Extensions.

Pre-fatigue with the Thick DB Triceps Extensions. What I like about DB work is the unilateral nature of whatever movement is being performed. Notice the difference between the DBs? Wayne’s right arm is lower. The nervous system control required to stay in sync is very much a part of the training effect. As one adapts to the movement and it’s demands, symmetry improves.


Season the Hammies.

Season the Hammies with Nordic Curls.


Roast with the intent to burn.

Roast with the intent to burn with RDLs.



The sooner you realize the DB Snatch is a hip exercise and not a shoulder exercise the more successful you'll be.

The sooner you realize the DB Snatch is a hip exercise and not a shoulder exercise the more successful you’ll be.


Miguel rolling out pre-workout.

Miguel rolling out pre-workout.


Few did the HSPUs today. But those who did paid the price. Rob loading up.

Few did the HSPUs today. But those who did paid the price. Rob loading up.


The important point here is to meet the bar with your chest. Too often athletes collapse into a flexed position when they do pulling work. Wrists straight, elbows up, and pull the scapula together.

The important point here is to meet the bar with your chest. Too often athletes collapse into a flexed position when they do pulling work. Wrists straight, elbows up, and pull the scapula together. The straight-legged variety is more difficult than bending the knees.


It always hurts when you go all out.

It always hurts when you go hard.