3.28.14 Training Sessions (2)

Workout 1 
Jog 400m
Then:
20x Balancing Figure-8 Leg Swings 
Then:
20x Squats + 15m Forward Lunge +
10x Jump Squats + 15m Reverse Lunge +
10x Split Jumps + 15m Forward Lunge +
5x Burpees + 15m Reverse Lunge
2 rounds to warm-up
Then:
Run 1 Mile time trial OR 2000m Row time trial
Rest 5-8 minutes
Then:
21-18-15-12-9-6-3
BB Thrusters @ 95/65 + Bar-Facing Burpees (two foot jump required)
for time
Then:
Cool Down
 
Results
1-Mile Run:
[gp_workout1]
 
 
2000m Row:
[gp_workout2]
 
 
 
Workout 2
2x15m Lunge + SL Balance + SLDL
Then:
3×10 RDL
Then:
Work up on Snatch-Grip Deadlift 
6-5-5
Then:
5x Snatch-Grip Deadlift +
10x Seated Dumbbell Press +
15x One-Arm Thick Dumbbell Row 
Rest 2:00 minutes, 3-4 sets
Then:
6-8x Semi-Supinated Pull-ups +
10-12x Thick DB Chest Press (Neutral –> Pronated)
Rest 90s, 4 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Driving in today I decided to change a lot of things I had planned. For the Hypertrophy group we were going to do Snatch-Grip Deadlifts. But then I decided that the Stubby Axles would be more 'fun'. When your pronated grip fails switch to a variable grip.

Driving in today I decided to change a lot of things I had planned for the workout. For the Hypertrophy group we were going to do Snatch-Grip Deadlifts. But then I decided that the Stubby Axles would be more ‘fun’. When your pronated grip fails switch to a variable grip.


Thrusters...

Thrusters…


...and Bar-Facing Burpees.

…and Bar-Facing Burpees.


A two foot jump is required.

A two foot jump is required.


Rob on the Stubby Axle Deadlift.

Rob on the Stubby Axle Deadlift.


The DBs start neutral...

The DBs start neutral…


...and finish with the hands pronated.

…and finish with the hands pronated.


Reach for the floor to stretch the mid back and lats. The more it stretches the more fibers are recruited.

Reach for the floor to stretch the mid back and lats. The more they stretches the more fibers are recruited.


A fine finish position.

A fine finish position. These rows coupled with the Stubby Axle Deadlifts is a one-two punch for the forearm flexors.


Lock'em out.

Lock’em out.


Some rotator cuff work to cool down is always a good choice.

Some rotator cuff work to cool down is always a good choice.

Xeve brought Roger in for Fuck over your Friend Friday. We'll see if he returns. Some people accept the challenge of being humbled and want more. Other find it too difficult and not worth the effort and discipline required to step out from your former self and be something better. We shall see which path Roger chooses.

Xeve brought Roger in for “Fuck over your Friend Friday.” We’ll see if he returns. Some people accept the challenge of being humbled and want more. Others find it too difficult and not worth the effort and discipline required to cast themselves upon the fire and build something better. We shall see which path Roger chooses.

How will you blur the edges of your comfort zone today?

How will you blur the edges of your comfort zone today.