3.5.14 Training Sessions (2)

Workout 1
Dislocates, 10 regular, 5 reverse
Then:
3×8 KB Bottoms-up Press
Then:
Windmill Strength Ladder
5 rep each @ 20, 30, 40, 50, Max
Then:
10x TGU @ 35# +
8x TGU @ 50# +
6x TGU @ 70#
Every two minutes perform 8x Burpees
Then:
4x500m Row 
Increase speed each round (i.e. 2:00, 1:58, 1:56, etc.)
1:2 Work to Rest
Males start <1:55/500m, Females start <2:15/500m pace
During “rest” perform 10x Bench Press @ BW
Then:
Cool Down
 
Workout 2
Dislocates, 10 regular, 5 reverse
Then:
3×8 KB Bottoms-up Press
Then:
Windmill Strength Ladder
5 rep each @ 20, 30, 40, 50, Max
Then:
A1 4-6x Chin-up
A2 6-8x 1/4 and 1 Seated Thick DB Biceps Curls
Rest 3:00 minutes, 4 sets
Then:
B1 10x (each) Thick DB Rows (Heavy) 
B2 40s FLR on rings
Rest 90s, 3-4 sets
Then: 
C1 10-12x DB Powell Raises
C2 4-6x Trap 3 @ 6s isometric at top
Rest 60-90s, 3 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
BOTH shoulders must touch the ground for the rep to count.

BOTH shoulders must touch the ground for the rep to count.

Move from point of stability to point of stability

Move from point of stability to point of stability

 

4x3 at 365. Geno looking strong.

4×3 at 365. Geno looking strong.



Go heavy but avoid using any unnecessary momentum.

Go heavy but avoid using any unnecessary momentum.



FLR on the rings = core tension.

FLR on the rings = core tension.



There's a 80# KB attached to him.

There’s a 80# KB attached to him.



Butch on his way to his water goal.

Butch on his way to his water goal.