2.25.14 Training Sessions (3)

Workout 1
Dislocates, 10 normal, 5 reverse
Then:
Warm-up with KB Carries (M@40-50, F@25-30)
30m Single-Arm Overhead (L)
30m Single-Arm Overhead (R)
30m “Strict” Farmer’s Carry (L)
30m “Strict” Farmer’s Carry (R)
30m KB Cradle Carry (L)
30m KB Cradle Carry (R)
30m Heartbeat Walk (pulse every two steps)
Then:
7×2 Strict Pull-ups @ 4010 tempo
Sets 1 & 2 Pronated Grip
Sets 3-5 Supinated Grip
Sets 6 & 7 Neutral Grip
Rest 2 minutes between sets 
During ‘rest’ perform 15x Whip Smash + 20x Heavy Medicine Ball Chest Passes (to self)
Then:
12x Hanging Rows (bar or rings) +
60m KB Farmer’s Carry (stay upright and slightly externally rotate arms) 
4 sets
Then:
12x (6 each) Partner Ball Slams +
30m Fireman Carry OR Wheelbarrow Walk OR Bear Crawl
4 rounds each
Then:
Cool Down
 
Workout 2
Arm Training
A1 6/12/20/12/6 Single-Arm DB Scott Curl, left arm
A2 6/12/20/12/6Single-Arm DB Scott Curl, right arm
A3 6/12/20/12/6 Single-Arm DB Triceps Extensions, left arm
A4 6/12/20/12/6 Single-Arm DB Triceps Extensions, right arm
Rest 90s, 5 sets
Then:
B1 6-8x California Press OR Close-Grip Bench Press
B2 6-8x EZ Bar/DB French Press
B3 4-6x California Press OR Close-Grip Bench Press
Rest 2-3 minutes, 3 sets
Then:
25x Off-Bench DB Wrist Flexion @ 10-15# +
25x Off-Bench DB Wrist Extension +
60s Rice Bucket (30s circumduction L, 30s circumduction R) +
Max Effort Thick DB or Plate Iso Hold 
2-3 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Warm-up with Carries.

Warm-up with Carries.


Internally rotate the shoulders as a pre-stretch for the upcoming rows. As you row, externally rotate the arms and pull the scapula together.

Internally rotate the shoulders as a pre-stretch for the upcoming rows. As you row, externally rotate the arms and pull the scapula together.


California Press.

California Press.


Nancy got paired up with Rob for the Partner Ball Slams. Here she is slamming the 40# with all she's got.

Nancy got paired up with Rob for the Partner Ball Slams. Here she is slamming the 40# with all she’s got.


A few people requested Fireman Carries this week. Ask and you shall receive. All joking aside, this is a actually a very real life lift that has application outside the gym. If you ever need to rescue another person, you'll be prepared and ready.

A few people requested Fireman Carries this week. Ask and you shall receive. All joking aside, this is a actually a very real world drill that has direct application outside the gym. If you ever need to rescue another person, you’ll be prepared and ready. The person being carried is working just as hard to keep from falling off. Even through Kelly is smiling, she’s working too.


After all the forearm work was complete they had to do a max effort plate pinch.

After all the forearm work was complete they had to do a max effort plate pinch.


Optimizing recruitment of the Triceps is contingent upon fully flexing the elbow. Training through a full range to maximize the training effect.

Optimizing recruitment of the Triceps is contingent upon fully flexing the elbow. Train through a full range to maximize the training effect no matter the movement.