5.7.14 Training Sessions (2)

Workout 1
20x Shoulder Passes
2×10 Band Retractions
2x15m Lunge + Quad Stretch
Then:
Band Distractions
Then:
4×4 KB Windmills
Then:
10 minutes to find you Max TGU
Then:
5x (5x Pull-up + 10x Ring Push-ups + 20s Squats) + 20x KBS @ 70# + 20x Box Jumps @ 24/20″
3x (5x Pull-up + 10x Ring Push-up + 20x Squats) + 30x KBS @ 70# + 30x Box Jumps 
1x (5x Pull-up + 10x Ring Push-ups + 20x Squats) + 40x KBS @ 70# + 40x Box Jumps
25 minute time cap
Then:
Cool Down
 
Results
TGU PRs:
Bianca V. 25# 
Latissa  H. 60#
Zeb C. 70#
Jessica B. 35#
Kathy C. 60#
Robin M. 35#
Jen J. 45#
Kelly W. 50#
Kasey C. 15#
Jordan C. 90#
Marcus W. 90#
Brian W. 50#
Brian H. 80#
Stephen C. 80#
Adriana R. 50#
Katie W. 70#
 
 
Workout 2
20x Shoulder Passes
a few push-ups…
Then:
20-1 Bench Press Ladder @ 135#
20 reps + rest as needed
19 reps + rest as needed
18 reps + rest as needed
Then:
Rotator Cuff work, time permitting
 
Coach’s Comments
N/A
 
Photos
Anytime we do high volume push-ups it's tough to demand strict. So, for the purposes of this workout I instructed those not doing Ring Push-ups to simply lay down and push back up. The knee were allowed to contact the floor but had to finish off the floor.

Anytime we do high volume push-ups it’s tough to demand strict. So, for the purposes of this workout I instructed those not doing Ring Push-ups to simply lay down and push back up. The knee were allowed to contact the floor but had to finish off the floor. And, as always, the chest had to lay flat each rep.

20-1 Bench Press ladder. No one has used more than 135# as of 8am this morning. I might try it later at 185#.

20-1 Bench Press ladder. No one has used more than 135# as of 8am this morning. I might try it later at 185#. The rest is individual. But as the reps begin to decrease (<10) the rest intervals should become shorter.

Tony working the 80#. The trouble with the heavier Kettlebells is that they dig into the forearm. Using a sweatband is useful to take your mind off the penetrating bell.

Tony working the 90#. The trouble with the heavier Kettlebells is that they dig into the forearm. Using a sweatband is useful to take your mind off the penetrating bell.

Jordan contemplating.

Jordan contemplating the 90#

And now working. It looked easier today than ever before.

And now working. It looked easier today than ever before.

Over time impact, sweat, humidity, cold, and other gym elements take their toll. Today I had to retire one of our 70# after Tony dropped it. That's ok though. I'll take it home to the pain cave.

Over time impact, sweat, humidity, cold, and other gym elements take their toll on equipment. Today I had to retire one of our 70# bells after Tony dropped it. That’s ok though. I’ll take it home to the pain cave.

Prepping the shoulder with band distractions. The idea is to gently distract the humerous from the socket, to prep the proprioceptors, and to improve overall position overhead. Shoulder injuries are common in the gym and we're trying to add as many  preparatory things as possible to prevent them.

Prepping the shoulder with band distractions. The idea is to gently distract the humerous from the socket, to prep the proprioceptors, and to improve overall position overhead. Shoulder injuries are common in the gym and we’re trying to add as many preparatory things as possible to prevent them.

Brian dialed in on his Windmills. It's the perfect warm-up for TGUs. By the way, Brain was April's Athlete of the Month. If you see his congratulate him. He has been "all in" from the get go. I'm proud to call him a member of GP and I look forward to watching him continue to grow healthier, stronger, and more sure of himself.

Brian dialed in on his KB Windmills. It’s the perfect warm-up for TGUs (later). By the way, Brain was April’s Athlete of the Month. If you see his congratulate him. He has been “all in” from the get go. I’m proud to call him a member of GP and I look forward to watching him continue to grow healthier, stronger, and more sure of himself.

Was the 20-1 Bench Press ladder physiologically sound programming? Probably not. But it tore through enough muscle fibers to force the body to rebuild. Sometimes that's good enough.

Was the 20-1 Bench Press ladder physiologically-sound programming? Probably not. But it tore through enough muscle fibers to force the body to rebuild. Sometimes that’s good enough.

Rise has arrived. One scoop is 5g of BCAAs. It also has creatine, beta-alanine, electrolytes, and some sugars for readily available energy DURING training.

Rise has arrived. One scoop is 5g of BCAAs. It also has creatine, beta-alanine, electrolytes, and some sugars for readily available energy DURING training. I use it to take my BCAA capsules.