4.11.14 Training Sessions (2)

Workout 1 
“Death By”…KB Shuttle @ 50/35
1st Minute do 15m
2nd Minute do 30m
3rd Minute do 45m, etc…
Goal = 10 minutes
Then:
6x15m Wheelbarrow Walk
Then:
25 Calories on Rower/Ski Erg/Airdyne +
15x KBS +
8x Toes-to-Bar
1:1 Rest
4 rounds
Then:
12 minute AMRAP
120m Sprint +
90m Burpee/Broad Jump +
60m Walking Lunges
Then:
Cool Down
 
Workout 2
German Body Comp Training
A1 10-12x Front DB Step-ups
A2 10-12x Dips
A3 6-8x DB Zottman Curls
Rest as little as possible between exercises, rotate for 12 minutes
Then: 
B1 10-12x Stubby Axle Deadlift 
B2 8-10x Single-Arm DB Strict Press
B3 10-12x Seated Mid-Line Curls
Rest as little as possible between exercises, rotate for 12 minutes
Then:
Pull-up + Bent-Over Row 
12/12, 10/10, 8/8, 6/6, 4/4, 2/2
Then:
100x BB Grip-Roll-ups
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
The teaching points of the Wheelbarrow Walk are worth mentioning. Keep the hips slightly above the head. Lock the hips into position (i.e. not uncontrolled wobbling back and forth) and push the pace. The player holding the feet should remain upright and tight as well. Both players are working as a cohesive unit.

The teaching points of the Wheelbarrow Walk are worth mentioning. Keep your butt slightly above your head. Lock the hips into position (i.e. not uncontrolled wobbling back and forth) and push the pace. The player holding the feet should remain upright and tight as well. Both players are working as a one cohesive unit.


Another view.

Another view.


Death By KB Shuttle is an infamous warm-up. It starts out innocent and gets serious around minute five or six. The key is getting each set done as quickly as possible to maximize rest before the next set, which is 15m longer.

Death By KB Shuttle is an infamous warm-up and seemed appropriate for today’s FYF. It starts out innocent enough but gets serious around minute five or six. The key is getting each set done as quickly as possible to maximize rest before the next minute, which is 15m longer.


The stronger your Brachioradialis is the more pronated you'll be able to keep your forearm as you lower the weight. As fatigue accumulates it's typical to see pronated fade and the DB take on a more 45 degree angle to the floor.

The stronger your Brachioradialis the more pronated you’ll be able to keep DB during the eccentric portion of the lift. As fatigue accumulates it’s typical to see pronation fade and the DB take on a more 45 degree angle to the floor.


Stabilize your body as much as possible. The more stable you are the more neural drive you can produce in the target muscle. This is one advantage of doing movements either braced or seated.

Stabilize your body as much as possible. The more stable you are the more neural drive you can produce in the target muscle. This is one advantage of doing movements either braced or seated, if hypertrophy is the goal.


One of today's Fuck over your Friend participants. Zek actually did exceptionally well.

One of today’s ‘Fuck over your Friend’ participants. Ziek actually did exceptionally well. You can see him here ahead of the field. It didn’t last but he remained focus for the entirety of the training sessions.


The 60m Burpee/Broad Jump is as much a mental grind as a physical one.

The 60m Burpee/Broad Jump is as much a mental grind as a physical one.