2.8.14 Training Session (1)

Workout 
Dynamic Warm-up (5 minutes)
Then:
Mini-KB Complex Strength Ladder @ 25, 35, 40
10 reps each:
Halos (L/R) +
ATW (L/R) +
Headcutters +
Snatch (L/R) +
Player’s Choice…
Rd 1 9x HSPU, Toes-to-Bar or Ring Push-up/CTF Push-ups
Rd 2 15x HSPU, Toes-to-Bar or Ring Push-ups/CTF Push-ups
Rd 3 21x HSPUs, Toes-to-Bar or Ring Push-ups/CTF Push-ups
Then:
P1 2x (15x Thruster + 15x Wall Ball)
P2 Rest
Switch, 2 rounds each
Then:
Thick DB Walking Lunges + Dead Hang
15m/10s, 15m/20s, 15m/30s, 15m/40s, 15m/50s, 15m/60s
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Make sure the KB drop back behind the head at neck level. This ensure you open up the shoulders to get it there.

Make sure the KB drops back behind the head at neck level during Halos. This ensure you open up the shoulders, which is the point. 


Proper range of motion on the rings means the shoulder must touch them in the bottom and the elbows must lock fully at the top. To further improve shoulder stability externally rotate at top by rotating the thumbs outward.

Proper range of motion on the ring push-ups means the shoulders must touch the rings in the bottom and the elbows must lock fully at the top. To further improve shoulder stability externally rotate at top by rotating the thumbs outward. Remain a rigid trunk throughout.


We've done this combo before with various permutations. Today I chose thick DBs to accentuate the grip demand, which I thought "well" with the Dead Hangs.

We’ve done this combo before with various permutations (Lunge + something). Today I chose thick DBs to accentuate the grip demand, which I thought went “well” with the Dead Hangs.


A closer look at the Thick DBs.

A closer look at the Thick DBs.


Improving one's grip strength translates to other lifts as well. You can only lift what you can hold onto. We have spent a considerable amount of time in the past three months doing more and more grip training. The trend will continue.

Improving one’s grip strength translates to other lifts as well. You can only lift what you can hold onto. We have spent a considerable amount of time in the past three months doing more and more grip training. The trend will continue.


James walking in today for competition saturday. He seems thrilled to be here.

James walking in today for competition saturday. He seems thrilled to be here.