3.7.14 Training Sessions(2)

Workout 1
Throw Heavy Medicine Balls @ 15-25# for 5 minutes (various throws)
Then:
P1 40x Bulgarian Bag Full Moons (20 each direction)
P2 FLR for the duration of Full Moons
Switch, 3 rounds each
Then:
100x Team Burpees (only one player at a time can work), partition any way you want
Rest 3 minutes
Then:
P1 60x Mountain Climbers 
P2 Ball Slam @ 40/25 for the duration of Mountain Climbers
Switch, 3 rounds each
Then:
75x Team Burpees
Rest 2 minutes
Then:
P1 30m Strict Bear Crawl (hips as low as possible)
P2 Dead Hang for the duration of Bear Crawl
Switch, 3 rounds each
Then:
50x Team Burpees
Rest 90s
Then:
P1 12x Deadlifts @ 155/115
P2 Split Jump for the duration of Deadlifts
Switch, 3 rounds each
Then:
25x Team Burpees
Then:
Fall Down
 
Workout 2
Dislocates, 10 normal, 5 reverse
Then:
Work up on Chin-ups
4 reps + 10s rest + 4 reps
3 reps
3 reps
3 reps @ 90% 1RM
Then:
Chin-up Clusters
1-1-1-1-1
Rest 3-4 minutes, 3 sets
Then:
A1 10-12x Dips @ 3010 tempo
A2 8-10x Seated Thick DB Mid-Line Curls @ 3010
Rest 90s, 4 sets
Then:
B1 8-10x Floor Press  
B2 8-10x Off-Set (toward pinkie) Seated Thick DB Zottman Curls @ 4010
Rest 90s, 4 sets
Then:
Cool Down
 
Coach’s Comments
N/A 
 
Photos
Zottman Curls target the Brachioradialis.

Zottman Curls target the Brachioradialis.



The triceps is most active during terminal elbow extension (the last bit of elbow extension), making Floor Press a good choice during arm training.

The triceps is most active during terminal elbow extension (the last bit of elbow extension), making Floor Press a good choice during arm training.



Cedric begged me to use the Fat Bar for Floor Press. This will increase neural drive to the Triceps even more.

Cedric begged me to use the Fat Bar for Floor Press. This will increase neural drive to the Triceps even more.



The weight is right.

The weight is right.



One player does Mountain Climbers the other does Ball Slams.

One player does Mountain Climbers the other does Ball Slams.



Some people have wrist pain when they support their weight on their hands. A simple fix during Mountain Climbers is to prop them up with Kettlebells so the wrist can be more neutral.

Some people have wrist pain when they support their weight on their hands. A simple fix during Mountain Climbers is to prop them up with Kettlebells so the wrist can be more neutral.



Another view. Keep the Ball Slams steady. There is no rep goal, just constant motion.

Another view. Keep the Ball Slams steady. There is no rep goal, just constant motion.



Strict means strict. Keep the back as parallel to the floor as possible.

Strict means strict. Keep the back as parallel to the floor as possible.



Another view.

Another view.



One player does 12x Deadlifts, the other tries to do Split Jumps for the duration. A tough combo, especially at the end.

One player does 12x Deadlifts, the other tries to do Split Jumps for the duration. A tough combo, especially at the end.



Dead Hang love.

Dead Hangs. What they are thinking is, “hurry up with the Bear Crawl, or “I need to lose 10 pounds, this shouldn’t be this hard.”



In the end, a great deal of work was done in a relatively short amount of time. Well done.

In the end, a great deal of work was done in a relatively short amount of time. Well done.