2.20.14 Training Sessions

Workout 1
Dislocates, 10 normal, 5 reverse
Then:
KB Complex
10x Halos + 
10x ATW +
10x (5 each) Figure 8’s +
10x Goblet Squat +
10x Snatch +
10x (5 each) Windmill +
10x (5 each) Bottoms-up Press
2 sets, increase weight on second set
Then:
10x Full Moons +
4x (20s Mountain Climbers + 10s FLR) +
2:00 minute rest
3 sets
Then:
6-4-2 Circuit:
6x KB Headcutter @ 50# +
4x KB Headcutter @ 60# +
2x KB Headcutter @ 70# +
30s ALL-OUT Ski +
60s rest
3-4 sets
Rest 3-5 minutes
Then:
6x TGU @ 50/30 +
20x Split Jump 
Max rounds in 10 minutes
Then:
Cool Down
 
Workout 2
Arm Training, Tri-Sets
A1 6-8x Banded Close-Grip Bench Press
A2 6-8x EZ Bar Triceps Extensions
A3 4-6x Banded Close-Grip Bench Press
Rest 3 minutes, 3 sets
Then:
B1 6-8x Chin-ups
B2 6-8x EZ Bar Reverse Curls
B3 6-8x Chin-ups
Rest 3 minutes, 3 sets
Then:
DB French Press Drop Set
1st set to 10-12
Rest 10s, drop weight 5%, max reps
Rest 10s, drop weight another 5%, max reps
Total reps should be somewhere between 20-25
Then:
Seated Thick DB Biceps Curl Drop Set
1st set to 10-12
Rest 10s, drop weight 5%, max reps
Rest 10s, drop weight another 5%, max reps
Total reps should be somewhere between 20-25
Then:
Cool Down with forearm work (time permitting)
 
Coach’s Comments
I’ll do better with pics tomorrow. Between being slightly under the weather and only in the gym a short while this afternoon I didn’t have much of a chance to take many pics. Looking forward to FYF!
 
Photos
No matter how fit you get the Mountain Climber/FLR combo never gets easier. There's something about supporting your body in a prone position that just sucks.

No matter how fit you get the Mountain Climber/FLR combo never gets easier. There’s something about supporting your body in a prone position for 2:00 minutes straight that just sucks. Today it was part of the “warm-up.”


The Bulgarian Bag Full Moons are BIG movements. It's hard to appreciate until you capture the bag overhead in motion. Leah had never done it before and picked it up nicely tonight. Coach-ability is having the ability to learn physical tasks/skills quickly and with minimal instruction. Leah has it.

The Bulgarian Bag Full Moons is a BIG and demanding movement. It’s hard to appreciate it until you capture the bag overhead in motion. Leah had never done this movement before but picked it up nicely tonight. Coach-ability is having the ability to learn physical tasks/skills quickly and with minimal instruction. Leah has it and it’s important in a large group environment like this. 


Dropping into the hole is the easy part. Getting out of it is much harder.

Dropping into the hole is the easy part. Getting out of it is much harder.


I got after Tucker last time we did KB Headcutter for collapsing in the bottom. It's one thing to get the hips deep into the squat but the chest has to remain upright and engaged. When the KB pulls you down and forward it's a recipe for disaster and means the athlete is unable to control the weight throughout the full range of motion. Mobility + strength is the key.

I got after Tucker last time we did KB Headcutters for collapsing in the bottom. It’s one thing to get the hips deep into the squat but the chest has to remain upright and engaged. When the KB pulls you down and forward into a flexed position it’s a recipe for disaster. Basically the athlete is unable to control the weight throughout the full range of motion. Mobility + strength is the winning combination. 


Pretty.

Pretty.