3.31.14 Training Sessions (3)

Workout 1
20x Balancing Leg Swings
2×5 Wall Squats
2×10 Squats
2x15m Lunge (emphasize Hip flexor stretch)
3×10 Goblet Squats (40, 50, 60)
3×3 Broad  Jumps (go further each set)
Then:
BB Complex:
6x Deadlift +
6x Bent-Over Row +
6x Front Squat +
6x Strict/Push Press +
6x Back Squat
4 sets, start light and work up
Then:
1:00 M.E. KBS
1:00 M.E. Burpees +
2:00 minute rest
3 rounds
Rest completely
Then:
20x Wall Ball +
5x Pull-up +
250m Row/Ski
3-4 rounds (1:1), or no more than 2.5 minutes
Then:
Cool Down
 
Workout 2
DB Complex:
6x Curls +
6x Upright Row +
6x Bent-Over Row +
6x Strict Press
3 sets, increase weight each set 
Then:
4×6 DB Cuban Press
Then:
A1 8-10x BB Floor Press
A2 8-10x Supine Thick DB Triceps Extensions
Rest 90s, 3-4 sets (if Floor Press weight drops more than 20% the superset is over)
Then:
B1 6-8x Chin-ups
B2 6-8x Thick DB Zottman Curls @ 4010 tempo
Rest 90s, 3-4 sets (if Floor Press weight drops more than 20% the superset is over)
Then:
Stubby Axle Biceps Curl Drop Sets (3-4 efforts)
Then:
Stubby Axle Triceps Extensions Drop Sets (3-4 efforts)
Then:
Cool Down
 
Workout 3 (because I’m feeling generous)
2x (1-6) Ring Dip + Ring Pull-up +  + HSPU 
Then:
2x Muscle-Snatch +
2x OHS +
1x BTN Jerk
4 sets 
Then:
10x Close-Grip Bench Press +
12x EZ Bar Bent-Over Row 
Rest 90s, 4 sets
Then:
5×4 Muscle-ups (20 total)
Rest as needed between sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The 9:00 Supermom's group ripping through M.E. KBS

The 9:00 Supermom’s group ripping through M.E. KBS.



I gave Lelia a 40# Kettlebell. She did it, but it hurt.

I gave Lelia a 40# Kettlebell. She did it, but it hurt.



Above the line.

Above the line or it doesn’t count.



Anytime there is a 1:1 rest that means I expect more intense efforts during the work. Intensity is the name of the game. As time passes intensity becomes harder to maintain, so building in a rest period preserves intensity.

Anytime there is a 1:1 work-to-rest ration that means I expect more intense efforts during the work phase. Intensity is the name of this game. As time passes intensity becomes harder to maintain, so building in a rest period preserves intensity without the typical drop-off associated with circuits.



Just a cool pic.

Just a cool pic.



The aftermath.

Aubs trying to recover between efforts.



The aftermath.

The aftermath.



Slightly lean back at the end of the stroke. Even through the sprint is short efficiency and technique are still important.

Slightly lean back at the end of the stroke. Even through the sprint is short efficiency and technique are still important. Don’t get sloppy and reckless.



There's always time for a little self-care.

There’s always time for a little self-care.