2.24.14 Training Sessions (3)

Workout 1
Jog 400m
Then:
20x Balancing Leg Swings
Dislocates, 10 regular, 5 reverse
2×5 Wall Squats
2×10 Squats
2x15m Forward Lunge + 15m Reverse Lunge
2×5 Burpees 
3×10 Split Jumps
Then:
400m Run +
30x KB Hi-Pull +
20x Burpee +
30x Wall Ball +
20x Push Press +
30x Split Jumps +
20x Toes-to-Bar +
30x Ball Slam +
20x Box Jump-Overs +
400m Run
6 minute AMRAP
Rest 5 minutes
9 minute AMRAP
Rest 5 minutes
Complete the entire circuit for time (capped at 15 minutes)
Then:
Cool Down
 
Workout 2
20x Balancing Leg Swings
Dislocates, 10 regular, 5 reverse
2×5 Wall Squats
2×10 Squats
2x15m Forward Lunge + 15m Reverse Lunge
2×5 Push-ups
Then:
Dip Mobility (see photos)
Then:
German Volume Training
10×10 Deadlift + Dips
Rest 90s after Dips
Then:
B1 8-10x BB Floor Press
B2 6-8x Nordic Curls
Rest 90s, 3-4 sets
Then:
Cool Down
 
Workout 3
“Go Primal Tri”
150 Calories on Airdyne +
2000m Row +
2.75 mile run
for time
 
Results
Primal Tri:
None today
 
Coach’s Comments
N/A
 
 
Photos
Keep those elbows up on the KB Hi-Pull.

Keep those elbows up on the KB Hi-Pull.

The Burpee to Wall Ball to Push Press triplet was tough. Three pressing movements in a row is no joke. Get through that and the rest is relatively easy.

The Burpee to Wall Ball to Push Press portion of today’s circuit was tough. Three pressing movements in a row is no joke. Get through that and the rest is relatively easy.

Drive the bar off the body, follow it overhead, and lock out. The harder it is the better your technique must be.

Drive the bar off the body, follow it overhead, and lock out. The harder it is the better your technique must be.

James and I battle for water supremacy. At 7am I was in the lead. Half and hour later he over took me. Sometimes a little motivation and competitive spirit is required hit your water goal.

James and I battle for water supremacy. At 7am I was in the lead (left). Half and hour later he over took me. Sometimes a little motivation is necessary to hit your water goal.

By the time you get to the Box Jump Overs fatigue is definitely an issue. Be careful. Precious is paramount.

By the time you get to the Box Jump Overs fatigue is definitely an issue. Be careful. Precious is paramount.

If jumping seems too dangerous, just step.

If jumping seems too dangerous, just step.

I should have saved this workout for FYF.

I should have saved this workout for FYF. It was a doozy.


Rob grinding out Toes-to-Bar

Rob grinding out Toes-to-Bar


Just a nice pic. Jason Anthony on the Step-up Hop...power version.

Just a nice pic. Jason Anthony on the Step-up Hop…power version.

Prepping the Bicep Tendon for Dips.

Prepping the Bicep Tendon for Dips.

IF you create momentum on the KB it will point slightly forward at the top. If it's dangling it means you're overusing your arms and underutilizing your hips. Fire the hips and float the bell to the chin.

IF you create momentum on the KB like you should it will point slightly forward at the top. If it’s dangling it means you’re overusing your arms and underutilizing your hips. Fire the hips and guide the bell to the chin.

 

Athlete often ask, "should I be using a hook grip?" The answer is yes, yes, yes. The hook grip is THE best way to  pull weight. It needs to be so automatic you hook grip your broom when you're mopping.

Athletes always ask, “should I be using a hook grip?” The answer is yes, yes, yes. The hook grip is THE best way to pull weight from the floor, no matter what you’re doing. It needs to be so automatic you hook grip your pen when you write. Michael setting up.

A little self-care between sets.

A little self-care between sets.

The standard load of German Volume Training (10x10) is approximately 60% of your max. At first this weight feels easy. But by the 7th set you realize this workout is not about intensity, it's about volume.

The standard load for German Volume Training (10×10) is approximately 60% of your max. At first this weight feels easy for ten reps. But by the seventh set you realize this workout is not about intensity, it’s about volume, lots of volume.

Hello hamstrings.

Hello hamstrings.

Love it.

Love it.