4.9.14 Training Sessions (2)

Workout 1
Dislocates, 10 regular + 5 reverse
2×5 Wall Squats
2×10 Squats
2x15m Lunge + 15m Bear Crawl + 15m Broad Jumps + 15m Crab Walk
2×5 Push-ups 
2×5 Tuck Jumps
Then:
Joe Lewis is turning 40-Minute Work Capacity
Player must complete the following exercises and reps in any order they wish in 40 minutes
In the time remaining accumulate as many calories as possible on the Airdyne or Rower.
100x Box Jumps @ 30/24″ 
100x Burpees 
100x Ball Slams @ 25/20#
100x KBS @ 50/35#
100x DB Push Press @ 2×30/20#
100x Wall Ball @ 20/14
Then:
Cool Down
 
Results
Rx Athletes:
[gp_workout1]
 
Workout 2
Muti-Grip Method Arm Training
Biceps 
A1 6-8x DB Incline Curls +
A2 6-8x Stubby Axle Curls +
A3 6-8x Thick DB Hammer Curls 
Rest 3:00, 4 sets
Then:
Triceps 
B1 6-8x Stubby Axle Lying Triceps Extensions (to forehead)
B2 6-8x California Press 
B3 6-8x Thick DB Lying Triceps Extensions (Neutral)
Then:
Rice Bucket Forearm Work
1:00 minute each hand:
20s Flex/Ext
20s Clockwise
20s Counter-clockwise
2-3 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Full extension ensures maximal force output.

Full extension ensures maximal force output.

The standard for today's KBS.

The standard for today’s KBS.

Tiffany trying out the morning for a change. Anytime you can train early it's better for your hormonal rhythm. Training late in the date, while better than nothing, is harder on the hormonal system. Making cortisol late int he evening can often make it difficult to wind down for bed.

Tiffany trying out the morning for a change. Anytime you can train early it’s better for your hormonal rhythms. Training late in the day, while better than nothing, is harder on the hormonal system. Making cortisol after 5pm can often make it difficult to wind down for bed.

Two months ago Xeve's arms were so puny he could reach through a chain link fence. He's finally adding some much needed size. Check out his Brachioradialis.

Two months ago Xeve’s arms were so puny he could reach through a chain link fence. He’s finally adding some much needed size. Check out his Brachioradialis.

Getting to full extension provides a short rest, if you can get there.

Getting to full extension provides a short rest, if you can get there.

The multi-grip method is simple. The elbow is either flexing or extended. But how it's positioned and what tool is being used is the magic of the programming.

The multi-grip method is simple. The elbow is either flexing or extended. But how the arm is positioned and what tool is being used is where the magic lies.

There is little time to rest during the 40-minute work capacity test. The key is constant movements. Too long of a rest could be the difference between getting on the bike and getting a DNF.

There is little time to rest during the 40-minute work capacity test. The key is constant movements. Too long of a rest could be the difference between getting on the bike and getting a DNF.


5x5 Snatch-Grip Deadlifts.

5×5 Snatch-Grip Deadlifts.


Airborne.

Airborne.

 

Video