2.13.14 Training Sessions (3)

Workout 1
15m Bear Crawl every 30s for 5 minutes (10 total)
Then:
Each player performs 
8-6-4-2 Wall Walks
One player works, one player rests
Then:
12x KB Hi-Pull @ 50# +
10x KB Hi-Pull @ 60# +
8x KB Hi-Pull @ 70-80# +
30s ALL OUT Row +
60s Rest, 4 rounds each player
Then:
6x DB Man-Maker @ 2×25# +
4x DB man-Maker @ 2×35# +
2x DB man-Maker @ 2×45# +
30s ALL-OUT Airdyne +
60s Rest, 4 rounds each player
Then:
8-1 “Strict” Hanging Leg Raises + 30s FLR (from elbows)
Looks like…
8x Hanging Leg Raise + 30s FLR 
7x Hanging Leg Raise +  30s FLR 
6x Hanging Leg Raise + 30s FLR, etc…
Then:
Cool Down
 
Workout 2
Throw Medicine Balls
Then:
40/30x Dips (partition as needed)
Then:
Thick DB Neutral-Grip Chest Press
2×15
2×12
2×10
2×8
Rest as needed between sets
Then:
Triceps Tri-Sets
6-8x Decline Thick DB Triceps Extensions (Neutral-Grip) +
6-8x Seated EZ Bar French Press
4-6x Decline Thick DB Triceps Extensions (Neutral-Grip)
Then:
30/20x Dips (partition as needed)
Then:
Cool Down
 
Workout 3
“Go Primal Tri”
150 Calories +
2000m Row +
2.75 mile run
for time
Then:
Cool Down
 
Results
Primal Tri:
None today
 
Coach’s Comments
N/A
 
Photos
The Wall Walks really set the tone for today's work.

The Wall Walks really set the tone for today’s work.



Drop fully into the range of motion. The neutral grip makes it safer and provides a nice stretch for the pecs and anterior delts.

Drop fully into the range of motion. The neutral grip makes it safer and provides a nice stretch for the pecs and anterior delts.



The Kenyan rocking the 65# DBs.

The Kenyan rocking the 65# DBs.



The French Press is one of my favorite Triceps movements. It's great because it stretches the Triceps at both attachment points and gives information about the client's thoracic mobility. Tim in the distance.

The French Press is one of my favorite Triceps exercises. It’s great because it stretches the Triceps at both attachment points and gives information about the client’s thoracic mobility. Tim in the distance.



By the time you get to the heavy bell you're pretty smoked. Chad focused and determined.

By the time you get to the heavy bell you’re pretty smoked. Chad focused and determined.



Do it right or don't do it at all.  Good depth Szabo.

Do it right or don’t do it at all. Good depth Szabo.



The Devil's Tricycle looms int he distance. Nothing exacts pain like the Airdyne.

The Devil’s Tricycle looms in the distance. Nothing exacts pain like the Airdyne.



This pretty much sums up the evening.

This pretty much sums up the evening.



If the FLR on the floor isn't challenging enough, try the rings.

If the FLR on the floor isn’t challenging enough, try the rings.