3.26.14 Training Sessions (2)

Workout 1
20x Balancing Leg Swings
2×5 Wall Squats
2×10 Squats
2×5 Narrow-Stance Squats
Dislocates, 10 regular, 5 reverse
2×5 Push-ups
Then:”
“Death by” style…
1st minute perform 1x Ball Slam + 1x Burpee
2nd minute perform 2x Ball Slam + 2x Burpee
3rd minute perform 3x Ball Slam + 3x Burpee
Continue to 10 minutes.
If you fail at or before 7 minutes do 30 calories on Rower immediately
If you fail at 8 minute do 25 calories on Rower immediately
If you fail at 9 minute do 20 calories on Rower immediately
If you fail at 10 minutes do 15 calories on Rower immediately
Then:
15x Bulgarian Bag Full Moons + 30s Handstand Hold
3 rounds
Then:
Complete the following DB Complex (Go Heavy!):
3x Biceps Curls (cheat on the ladder sets of necessary) +
3x Hi-Pull +
3x Bent-Over Row +
3x Front Squats +
3x Push Press +
10x Whip Smash
5 sets, increase weight each set
Rest 90-120s between sets
Males start @ 2×25
Females start @ 2×15
Then:
Farmer’s Carry / Dead Hang Combo
60m/60s, 60m/45s, 60m/30s, 60m/15s
Then:
Cool Down
 
Workout 2 
Shot Put Medicine Ball Tosses to warm-up 
Then:
10-12x Seated/Standing DB External Rotation
3 sets
Then:
B1 8-10x Thick DB Incline Curls 
B2 10-12x Standing BB “Omni” Curls (start narrow and move hands out 2″ every 2 reps), see photo
B3 8-10x Seated Hammer Curls
Rest 2:00 minutes, 3-4 sets
Then:
C1 3-4x (5/5/5) Pause Dips (stay as upright as possible to better target the Triceps)
5s Pause @ top
5s Pause @ mid-range 
5s Pause @ bottom
C2 12-15x Supinated Grip BB Bent-Over Rows
Rest 2:00 minutes, 3-4 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
On the Omni Curls move your hands out 1-2" every two reps until you reach twelve. This recruits different motor units and extends the set, making twelve possible when it might otherwise not be.

On the Omni Curls move your hands out 1-2″ every two reps until you reach twelve. This recruits different motor units and extends the set, making twelve possible when it might otherwise not be. Here is the starting width.

Grip width #2.

Grip width #2.

Grip width #3.

Grip width #3.

Grip width #4.

Grip width #4.

Grip width #5.

Grip width #5.

Final grip width.

Final grip width.

Supersetting Bulgarian bag Halos with Handstand Holds.

Supersetting Bulgarian bag Halos with Handstand Holds.

Stay active with the shoulder, feet together, had through. Kelly in perfect position.

Stay active with the shoulder, feet together, head through. Kelly in perfect position.

If the handstand hold is too difficult, simply do an FLR, wither on the rings or the floor.

If the handstand hold is too difficult, simply do an FLR, wither on the rings or the floor.

The incline curls place the most stress on the Biceps early in the range of motion.

Incline curls place the most stress on the Biceps early in the range of motion, before the elbow reaches 90 degrees.

Stay strict and minimizer momentum.

Stay strict and minimize momentum.

This picture gives you an idea of just how dynamic the Whip Smash is. It's truly a total body movement.

This picture gives you an idea of just how dynamic the Whip Smash is. It’s truly a total body movement.

Another view.

Another view.

The goal is to get the attachment of the ropes to move. This ensures the right amount of effort is being applied to each rep.

The goal is to get the attachment of the ropes to move. This ensures the right amount of effort is being applied to each rep.

The last two sets of the DB complex should be heavy, heavy, heavy. A few of guys finished with 50#. It had to be unbroken. In other words, you can't put the DBs down until the set is over.

The last two sets of the DB complex should be heavy, heavy, heavy. A few of guys finished with 2×50#. It had to be unbroken. In other words, you can’t put the DBs down until the set is over.

The Biceps curl is the limiting factor in whether the athlete can do the complex. So allowed them to cheat, but it had to be clean. No excessive rocking or rounding the back. Jordan upright and in control.

The Biceps curl is the limiting factor in whether the athlete can complete the complex. So I allowed them to cheat, but it had to be clean. No excessive rocking or rounding the back. Jordan upright and in control.

DB Front Squat. It's awkward, which is why I like it.

DB Front Squat. It’s awkward, which is why I like it.