3.17.14 Training Sessions (2)

Workout 1
15m Bear Crawl +
15m Reverse Bear Crawl +
15m Lunge +
15m Tin Man Walk +
15m Broad Jump
3 rounds to warm-up
Then:
15m KB Farmer’s Carry @ 2×50/35
Every minute on the minute add 15m
1st minute do 15m
2nd minute do 30m
3rd minute do 45m, etc.
Continue to 8 minutes (no running)
Then:
All-OUT Row/Ski 250m
How ever long it takes to do the Row/Ski perform tat number of KBS @ 50/35
For example, if it takes 45s do 45x KBS
Rest 2-3 minutes
Then:
All-OUT Row/Ski 250m
How ever long it takes to do the Row/Ski perform tat number of Ball Slams @ 40/25
Rest 3 minutes
Then:
All-OUT Row/Ski 250m
How ever long it takes to do the Row/Ski perform tat number of Burpee/Box Jumps @ 24/20″
Rest 3 minutes
Then:
All-OUT Row/Ski 250m
How ever long it takes to do the Row/Ski perform that number of Front-Loaded KB Lunges @ 2×40/25
Then:
Cool Down
 
Workout 2
Throw Medicine Balls
Then:
Dislocates, 10 regular, 5 reverse
Then:
T-Spine Mobility
Then:
Upper Body Strength Total
Work up to 1RM Strict Press
Then:
Work up to 1RM Chin-up 
Then:
Work up to 1RM Close-Grip Bench Press
Record individual maxes and total
How to work up to 1RM:
4 reps + 10s rest + 4 reps @ 60%
3 reps @ 70%
2 reps @ 80@
1 rep @ 90%
1 rep @ 95%
1 rep @ 100%
Rest plenty between sets
Then:
Cool down 
 
Results
Total (Strict Press, Chin-up, Bench Press):
Wayne M. – 569 (135, 234, 200)
Xeve S. – 595 (155, 240, 200)
Rob E. – 690 (155, 280, 255)
Kian O. – 646 (145, 291, 210)
Matt C. – 735 (165, 295, 275)
Diane M. – 380 (90, 165, 125) 
Jennine B. – 341 (71, 175, 95)
Jen H. – 370 (95, 160, 115)
Nancy J. – 322.5 (77.5, 140, 105)
Cedric J.  – 915 (250, 325, 340)
Luis V. – 413 (95, 188, 130)
Sarena J. – 360 (85, 165, 110)
Summer H. – 375 (90, 170, 115)
Mark L. – 700 (155, 270, 275)
Susan K. – 720 (105, 203, 140)
Michael B. – 625 (150, 250, 225)
Butch S. – 425 (95, 195, 135)
Alex N. – 480 (115, 210, 155)
Matt W. – 545 (130, 220, 195)
Alex T. – 720 (165, 255, 300)
 
For more information regarding what is ideal for each lift click here. 
 
Coach’s Comments
N/A
 
Photos
Locate the bar and try to jump through it.

Locate the bar and try to jump through it.



Broad Jumping during the warm-up. I like to include one or two explosive movements in the warm-up.

Broad Jumping during the warm-up. I like to include one or two explosive movements in the warm-up.



And bear crawls.

And bear crawls.



Tin Man Walks to prep the hamstrings. Create enough momentum to get the foot to the hand at shoulder level.

Tin Man Walks to prep the hamstrings. Create enough momentum to get the foot to the hand at shoulder level.



The KB Farmer's caper sneaks up on ya. Add 15m every minute on the minute. by the end the walk becomes a controlled gallop.

The KB Farmer’s ‘Walk’ caper sneaks up on you. Add 15m every minute on the minute for 8 minutes. By the end the walk becomes a controlled gallop.



The grip becomes and issue by the end.

The grip becomes and issue by the end.



Shorter athletes have a harder time with Burpee/Pull-ups. The jumping is the most demanding part of the movement. So being on the shorter side makes this exercise 10-15% harder.

Shorter athletes have a harder time with Burpee/Pull-ups. The jumping is the most demanding part of the movement. So being on the shorter side makes this exercise 10-15% harder.



The design of today's workout was unique. A faster row/ski means less reps. The only problem is shaving a few extra seconds off your row/ski in some cases put people over the edge.

The design of today’s workout was unique. A faster row/ski meant less reps after. The only problem is shaving a few extra seconds off your row/ski in some cases put people over the edge.



The Front-Loaded KB Lunge  forces one to control their breathing as the weight presses down on their diaphragm. It also requires more effort and awareness to maintain an upright trunk as the KBs try to pull you forward.

The Front-Loaded KB Lunge forces one to control their breathing as the weight presses down onto their diaphragm. It also requires more effort and awareness to maintain an upright trunk as the KBs try to pull you forward.


More than a handful of guys were adding over half their bodyweight on Chin-ups. Here Susan is pulling a 60#.

More than a handful of guys were adding over half their bodyweight on Chin-ups. Here Susan is pulling a 60#.


Today was a test day of sorts in the Hypertrophy class. We assessed Strict Press, Chin-up, and Bi-Acromial Bench. The total combined weights was their score.

Today was a test day of sorts in the Hypertrophy class. We assessed 1RM Strict Press, Chin-up, and Bi-Acromial Bench. The total combined weight was their score.