3.18.14 Training Sessions (2)

Workout 1
Dislocates, 10 regular, 5 reverse
Then:
15x Squats +
10x Jump Squats +
5x Tuck Jump 
2 sets
Then:
2:00 minute FLR, every 10s hit a Strict Push-up
Rest 2:00
1:00 minute FLR, every 10s hit a Strict Push-up
Then:
4×4 Windmill
Then:
6x TGU (3 each) +
30s Mountain Climber
Two sets @ 40#
Two sets @ 50#
One set @ 60
Rest 1-2 minutes between sets
Then:
P1 3x (10s Easy + 10s ALL OUT) Row or Ski
P2 4x Step-up Hops + 2x Box Jump for the duration of P1
Switch, do 3-4 rounds each
Then:
BB Grip Roll-ups
Two sets each to failure @ 45, 65, 95#
Then:
Cool Down
 
Workout 2
3x15m Lunge + Single-Leg Balance (1s pause) + Single-Leg Deadlift @ BW, 2×10#, 2×20#
Then:
KBS Strength Ladder
10 reps @ 40, 45, 50, 60, 70
Then:
A few minutes of McKenzies
Then:
10×10 Strength Ladder
10 reps @ 135
10 reps @ 145
10 reps @ 155
10 reps @ 165
10 reps @ 185
10 reps @ 195
10 reps @ 205
10 reps @ 215
10 reps @ 225
10 reps @ 245
100 total reps
Rest at least 2:00 minutes between each set
Then:
BB Grip Roll-ups
Two sets each to failure @ 45, 65, 95#
Then:
Cool Down
 
Coach’s Comments
 N/A
 
Photos
The 2:00 FLR was sinister. Oh, and hit a push-up every 10s.

The 2:00 FLR was sinister. Oh, and hit a push-up every 10s.

I love the focus that TGUs demands.

I love the focus that TGUs demands.

Noe shoulder stabilizes in the open-chain and the other in closed-chain fashion.

Noe shoulder stabilizes in the open-chain and the other in closed-chain fashion.

Locked in.

Locked in.

Just rolling the bar up and down your fingers isn't good enough. The wrist must actually flex at the top. When you can no longer do that the set is over.

Just rolling the bar up and down your fingers isn’t good enough. The wrist must actually flex at the top. When you can no longer do that the set is over.

Stretching the forearms between sets goes a long way to improving performance on subsequent sets.

Stretching the forearms between sets does a lot to improve performance on subsequent sets.

The right tools often make the work easier.

The right tools often make the work easier.