3.20.14 Training Sessions (2)

Workout 1
20x Balancing Leg Swings
Dislocates, 10 regular, 5 reverse
Then:
2×5 Wall Squat
2×10 Squats
2x15m Lunge + Quad Stretch
4×5 Single Leg Off-box Squats
Then:
Goblet Squat Strength Ladder:
10 reps each @ 30, 40, 50, 60
Then:
Practice and determine Thruster weights. 
Then:
1:00 minute hard effort on rower, ski erg, or airdyne to 30 cals
If you make it to 30 cals rest 3:00
If you fall short make up the difference in BB thrusters @ 95/65, then rest 3:00
For example, if you row 20 cals in 1:00 immediately do 10 Thrusters
Rest 3:00 between rounds
Do 5 rounds
Then:
8x Deck SquatBall Slam +
8x Toes-to-Bar +
8x Strict Push-ups
3-4 rounds
Then:
Cool Down
 
Workout 2
Arms Training Tri-Sets
A1 6-8x Close-Grip Bench Press (try to keep elbows under bar)
A2 6-8x Decline Neutral-Grip DB Triceps Extensions
A3 4-6x Close-Grip Bench Press
Rest 2-3 minutes, 3 sets
Then:
B1 6-8x DB Incline Curls
B2 6-8x Standing EZ Bar Reverse Curls
B3 4-6x DB Incline Curls
Rest 2-3 minutes, 3 sets
Then:
C1 6-8x Bi-Lateral Trap 3
Rest 60-90s, 2-3 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
How ever many calories you fall short of 30 make up the difference with BB Thrusters. Here Michael needs to do 4 reps.

How ever many calories you fall short of 30 make up the difference with BB Thrusters. Here Michael needs to do 4 reps.



Trap 3 is a humbling movement. The functional demands of modern live weaken the mid/low traps to the point where even the weight of the arm/hand is enough to produce a training effect. Hold the top position for 3s to ensure enough time under tension is applied.

Trap 3 is a humbling movement. The functional demands of modern life weaken the mid/low traps to the point where even the weight of the arm/hand is enough to produce a training effect when done properly. Hold the top position for 3s to ensure enough time under tension is applied.



These 2.5# plates were more than enough for a lot of our guys.

These 2.5# plates were more than enough for a lot of our guys.



I added a bonus movement to the 5:15 class. For the final circuit at the end I threw in 8x Tire Flips. Michael transitioning the tire to press it over.

I added a bonus movement to the 5:15 class. For the final circuit at the end I threw in 8x Tire Flips. This movement will be a staple in the upcoming Strongman Training Class.



It must be Thursday.

It must be Thursday.