3.1.14 Training Session (1)

Workout 
Dislocates, 10 normal, 5 reverse
Then:
DB Complex, 6 reps each:
Biceps Curl +
Upright Row/Hi-Pull +
Bent-Over Row +
Arnold Press +
Front Squat +
Renegade Row 
3 consecutive rounds = 1 set
Do 2 sets
Then:
Push Press Strength Ladder
10 reps + 10s OH Hold
9 reps + 10s OH Hold
8 reps + 10s OH Hold
7 reps + 10s OH Hold
6 reps + 10s OH Hold
5 reps + 10s OH Hold
4 reps + 10s OH Hold
3 reps + 10s OH Hold
2 reps + 10s OH Hold
1 reps + 10s OH Hold
Between each set perform 15x KB Hi-Pull + 10x Strict Push-ups + 5x Pull-ups
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Aubs last set was a grinding single. Then she had to hold it overhead for 10s. Don't think about the bar resting on you. Rather, think about staying active against the bar. Core tight. Grip squeezed. Shoulders back.

Aubs last set was a grinding single. Then she had to hold it overhead for 10s. Don’t think about the bar resting on you. Rather, think about staying active against the bar. Core tight. Grip squeezed. Shoulders back.

 

Mix your grips up. Do a few pronated, a few supinated, a few semi-supinated, etc. The more variety you use the fresher you can stay throughout the workout.

Mix your grips up. Do a few pronated, a few supinated, a few semi-supinated, etc. The more variety you use the fresher you can stay throughout the workout. Here is Michele with a semi-supinated grip.

 

A common error on the Push Press is shifting forward off the heels during the dip phase. Try to keep the feet flat and balance. The dip should be straight down, controlled, and balanced.

A common error on the Push Press is shifting forward off the heels during the dip phase. Try to keep the feet flat and your weight even. The dip should be straight down, controlled, and balanced.

 

As the weight increases so too does the difficulty of the overhead hold. Matt counting down 10s.

As the weight increases so too does the difficulty of the overhead hold. Matt counting down 10s.

 

Video