3.12.14 Training Sessions (2)

Workout 1
Throw Medicine Balls 
Then:
Dislocates, 10 regular, 5 reverse
3×8 KB Bottoms-up Press
Then:
KB Snatch Strength Ladder
10 reps each @ 20, 30, 40, 50
Then:
6-1 KB Windmill Strength Ladder
6 reps @ 35
5 reps @ 45
4 reps @ 50
3 reps @ 55
2 reps @ 60
1 rep @ 70
Then: 
“Big Five 55” (variant)
1-10 Ladder of the following:
Floor Press @ 155/95 +
Toes-to-Bar +
Burpees +
Box Jumps @ 30/24
Goblet Squat
10 reps each, 9 reps each, 8 reps each, etc…
20 minute time cap
Then:
Cool Down
 
Workout 2
Dislocates, 10 regular, 5 reverse
Then:
Min-DB Complex, 6 reps each:
Biceps Curls +
Upright Row + 
Bent-Over Row +
Push-ups
3 sets, go up each set
Then:
Arm Training
4-6x Chins-up +
6-8x Incline DB Biceps Curls (keep hips high to accentuate stretch on biceps), see photo
Rest 3:00, 4 sets
Then:
6-8x Dips +
8-10x Swiss Ball Push-ups (elevate feet if necessary), see photo
Rest 3:00, 4 sets
Then:
12-15x Hanging Ring Rows +
8-10x DB External Rotation +
2-3x Medicine Ball Walkout Planks
2-3 sets
Then:
Cool Down
 
Coach’s Comments
 
 
Photos
The point of keeping the hips high is to maximize the stretch on the Biceps. This position compliments the Chin-ups because the arms are positioned behind the body verse on the Chin-ups they are in front of the body. This pretty much guarantees   muscle fiber breakdown and protein synthesis.

The point of keeping the hips high is to maximize the stretch on the Biceps. This position compliments the Chin-ups because the arms are positioned behind the body verse on the Chin-ups they are in front of the body. This pretty much guarantees muscle fiber breakdown and protein synthesis.

 

Chasing dips with Swiss Ball Push-ups. From strength to stability. I thought it would be a nice combo and it was.

Chasing dips with Swiss Ball Push-ups. From strength to stability. I thought it would be a nice combo and it was.



If it's too easy from the ground simply elevate your feet onto a box for added difficulty.

If it’s too easy from the ground simply elevate your feet onto a box for added difficulty.



Working up to a heavy single on KB Windmill.

Working up to a heavy single on KB Windmill. Some of the guys were able to hoist an 80#.



Walk out on the Medicine Ball until you can no longer maintain a rigid and stable mid-section. If your spine collapses into extension you're gone too far. Small hand movements are recommended.

Walk out on the Medicine Ball until you can no longer maintain a rigid and stable mid-section. If your Lumbar spine collapses into extension or your start overly rounding in the Thoracic spine you’re gone too far. Small hand movements are recommended.



Kelly on target.

Kelly on target.



Any time you're doing box jumps in a circuit stay focused. As fatigue accumulates it's easy to wonder off and get lazy. It's never worth it to scrape your shins on the front of a box. I am happy to report no one fell today.

Any time you’re doing box jumps in a circuit stay focused. As fatigue accumulates it’s easy to wonder off and get lazy. It’s never worth it to scrape your shins on the front of a box. I am happy to report no one fell today. Natalie in the moment.



Floor Press.

Floor Press.