2.12.14 Training Sessions (3)

Workout 1
2×5 Wall Squats
2×10 Narrow-Stance Squats 
2×5 Jump Squats
4×3 Max Effort Broad Jumps (reactive)
2×5 Burpees
Then:
Bulgarian Bag Warm-up
20x Full Moons + 15x Squats 
20x Full Moons + 15x Jump Squats
20x Full Moons + 15x Thrusters 
20x Full Moons + 15x Good Mornings
Then:
Strict Pull-ups (advanced 40 reps, everyone else 30 reps)
During rest perform push-ups in the amount of pull-ups you have remaining to get to 40 or 30.
For example, if you have completed 12 pull-ups perform 28 push-ups during the first rest if you are advanced)
Then:
20x DB Cyclists Squats +
3x (15/15) Split Jumps 
Rest 2:00 minutes, 3-4 sets
Then:
Cool Down with 8-Minute Static Hold Circuit (positional precision!)
Wall Sit
Dead Hang 
FLR / Handstand Hold
 
Workout 2
Dislocates, 10 regular, 5 reverse
Then:
Throw Medicine Balls (various)
Then:
1st minute perform 1x Chin-up
2nd minute perform 2x Chin-up
3rd minute perform 3x Chin-up
Continue to 7 minutes (28 total reps)
Time remaining in each minute is rest
Then:
Single-Arm Thick DB Rows
15-15-12-12-10-10-8-8
Then:
6-8x Seated Zottman Curl +
6-8x EZ Bar Reverse Curls OR Straight Bar Curls
4-6x Seated Zottman Curl 
Rest 2-3 minutes, 3 sets
Then:
4 sets of Max Reps Prone Thick DB Rows against Incline Bench (see photos) 3010 tempo
Then:
Cool Down
 
Workout 3
“Go Primal Tri”
150 Calories +
2000m Row +
2.75 mile run
for time
Then:
Fall Down
 
Results
Primal Tri:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Bulgarian Bag Good Morning.

Bulgarian Bag Good Morning.



It's important when you row the DB to your body that your trunk is in an extended position. Pull-ing from a position of flexion isn't safe or efficient.

When you row the DB to your body keep your trunk is in an extended position. Pulling from a position of flexion isn’t safe or efficient. It looks like shit too.



I devised this set up for the Prone DB Rows. I didn't want the low back to be the limiting factor in the movement. Having the bench to support the body allows one to target their upper back more effectively.

I devised this set up for the Prone DB Rows. I didn’t want the low back to be the limiting factor in the movement. Having the bench to support the body allows one to target their upper back more effectively.



If the Handstand Hold is too difficult or you don't feel safe upside down the FLR will suffice. In either case they must be perform until technical failure.

If the Handstand Hold is too difficult or you don’t feel safe upside down the FLR will suffice. In either case they must be held until technical failure.



Technical precision for the Dead Hang means the feet must be kept together, toes pointed, and shoulder down. It isn't good enough to just hang from the bar. The body is always learning, position, efficiency, timing, etc. Do it right to teach your body how to be in the right position when you can't think about it. Automaticity is the goal.

Technical precision for the Dead Hang means the feet must be kept together, toes pointed, and shoulders down. It isn’t good enough to just hang from the bar. The body is always learning positions, timings, etc. Do it right to teach your body how to be in the right position when you can’t think about it. Automaticity is the goal.


A closer look at the Zottman Curl forearm position. The intent is to stress the Brachioradialis more with the arm pronated.

A closer look at the Zottman Curl forearm position. The intent is to stress the Brachioradialis more with the arm pronated.


A good feedback cue for upper back work is to place the fingertips between the athlete's scapula to assist them in understanding where the movement is coming from. Doing rows without any scapular movement makes it an arm exercise, which will do nothing for the scapular retractors.

A good feedback cue for upper back work is to place the fingertips between the athlete’s scapula to assist them in understanding where the movement is coming from. Doing rows without any scapular movement makes it an arm exercise, which will do nothing for the scapular retractor strength. 


Wlises showing how it's done.

Wlises showing how it’s done.


This FYF might be legendary.

This week’s FYF might be legendary.