5.29.14 Training Sessions (2)

Workout 1
Mobility/Prep:
6″ T-Spine/Ribcage Rolling – 1 minute
Couch Stretch – 2×1:00 minutes each side
Then:
20x Shoulder Passes
2×5 Squats @ 4010 tempo 
2×5 Jump Squats 40x)
3×5 Single-Leg Off-Box Squats
Then:
Ball Slam Strength Ladder
10 reps each @ 15, 20, 25, 30, 40, 50
Rest at least 1:00 minute between sets
Then:
3×8 Single-Leg, Single Arm KB Strict Press (ipsilateral loading)
Then:
DB Complex, males @ 2×20-25#, females @ 2×15-20#
10x DB Curls (if you cheat keep it clean) +
10x DB Bent-Over Rows 
10x DB Upright Row +
DB Strict Press to failure +
20s ALL-OUT Battleropes (various)
Rest as needed between sets
4-5 sets
Connectivity Cool Down, time permitting.
4x20s Hollow on stomach
 
Workout 2
Mobility/Prep:
External Rotation
Couch Stretch
Hip Rotators
T-Spine
Then:
20x Shoulder Passes
2×5 Squats @ 4010 tempo
2x15m Lunge + 15m Bear Crawl
3×6 DB SOTS Press
Then:
Work up on OHS
7-5-3
Then:
7×3 OHS, 2 sec pause in bottom
Then:
4×5 Pendlay Rows
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Those who have consistently been attending the Strength/Hypertrophy Class have been great progress. Inna has put in a lot of work lately and it's showed. This work is tedious, discouraging, but all so rewarding when you can watch the weight on the barbell go up each and every workout.

Those who have consistently been attending the Strength/Hypertrophy Class have been great progress. Inna has put in a lot of work lately and it’s showed. This work is tedious, discouraging, but all so rewarding when you can watch the weight on the barbell go up each and every workout.

Pendlay Rows. Settle into the hips. The tension should be primarily hamstrings.

Pendlay Rows. Settle into the hips. The tension should be primarily hamstrings.

"ALL-OUT" means ALL FUCKING OUT.

“ALL-OUT” means ALL FUCKING OUT.

Here are simple rules for getting lean. 1. Choose the right parents. 2. Eat wild meat and a lot of vegetables. 3. Keep toxins out of your life. 4. Drink at least a gallon of filtered water a day. 5. Sleep deeply 8 hours a night. 6. Train your ass off. It's not rocket science.

Here are some simple rules for getting lean. 1. Choose the right parents and friends. 2. Eat wild meat and a lot of vegetables. 3. Keep toxins out of your life. 4. Drink at least a gallon of filtered water a day. 5. Sleep deeply 8 hours a night. 6. Train your ass off. It’s not rocket science, it’s just science.