2.6.14 Training Sessions (2)

Workout 1
Throw Medicine Balls (various)
Then:
Dislocates, 10 normal, 10 reverse
2×5 Wall Squats
2×10 Slow Squats
10x McKenzie Press-ups (2s hold at top, relax the glutes)
2x15m Lunge + Quad Stretch Combo
Then:
KBS/Goblet Squat Combo
10 reps each @ 40, 50 , 60, 70
Looks like
10x Goblet Squats + 10x KBS @ 40#
10x Goblet Squats + 10x KBS @ 50#, etc.
Then:
I.W.T.
Phase I
10x Hang Barbell Clean and Press/Jerk @ 95/65 +
2:00 minute Row/Ski/Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase II
10x Front Squat @ 115/75 +
2:00 minute Row/Ski/Airdyne +
2:00 minute rest
3 sets
Rest 5 minutes
Then:
Phase III
8x Deck Squat/Ball Slam +
15m Burpee/Broad Jump +
15m Reverse Bear Crawl +
8x Toes-to-Bar
4 rounds
Then:
Cool Down
 
Workout 2
10x Dislocates, 1 set normal, 1 set reverse
2×5 Wall Squats
2×10 Squats
2×10 Jump Squats
Then:
KBS Strength Ladder
10 reps @ 50, 60, 70, 80
Then:
3×5 Depth /Broad Jump (17.5″ –> max distance), rest plenty between sets
Then:
BTN Push Press + OHS (1x BTN Press + 1x OHS = 1 rep)
5x @ BB
5x @ 65#
5x @ 75
5x @ 95
2×3 @ best weight possible
Then:
3×10 Standing Thick DB External Rotation
Then:
3×12 Thick DB Powell Raises
Then:
Cool Down
 
Coach’s Comments
Tomorrow begins the Primal Tri Roulette. Be ready!
 
Photos
Behind the Neck Jerk. The benefit is "learning" the proper bar position overhead as the elbows lock. A great drill.

Behind the Neck Jerk. The benefit is “learning” the proper bar position overhead as the elbows lock. Too often the catch is forward. This drill cleans that up.



For the warm-up today in the strength class I wanted everyone to "turn their nervous system on." So I gave them some explosive-based movements to do just that. Baines doing Depth/Broad Jumps.

For the warm-up today in the strength class I wanted everyone to “turn their nervous system on” in preparation for the work to come. So I gave them some explosive-based movements to do just that. Baines doing Depth/Broad Jumps.



View from above of the OHS.

View from above of the OHS.



Powell Raises strengthen the mid scapular muscles. They are a great finisher for workouts that require upper back stabilization like OHS and Front Squats.

Powell Raises strengthen the mid scapular muscles in isolation. They are a great finisher for workouts that require upper back stabilization like OHS and Front Squats.


Create momentum on the bar and pull yourself under it.

Create momentum on the bar and pull yourself under it.


At the end of the day we get what we give. Fitness is not a right or a privilege. Being human is. But fitness is earned, like respect. The programming matter. The environment matters. But what matters most is what's inside. Do you have the mentality to break yourself in an effort to re-make ourself. Few do.

At the end of the day we get what we give. Fitness is not a right or a privilege. Being human is. But fitness is earned, like respect. The programming certainly matters. The environment certainly matters. But what matters most is what’s inside. Do you have the mentality to break yourself in an effort to re-make yourself? Few do. But that is what I love most about this place. The people who spend their days here have what it takes. I’d love to take credit. But all I do is bring it out. You either have it or your don’t. 


Welcome back Sara. We missed you.

Welcome back Sara. We missed you.