6.2.14 Training Sessions (2)

Workout 1
3 minutes of Jump Rope
Then:
20x Balancing Leg Swings
2x15m Lunge + 15m Bear Crawl
3×5 Squats @ 4010 tempo
Then:
Couch Stretch, 2×1:00 each
Then:
KBS Strength Ladder
10 reps each @ 40, 50, 60, 70
Then:
40s M.E. Row/Ski/Airdyne + 20s Rest
40s M.E. Ball Slam + 20s Rest
40s M.E. Burpee + 20s Rest
40s M.E. Double Unders + 20s Rest
This is one set, rest 2:00 minutes
4 rounds
Then:
3 rounds, not for time
12x HSPU OR Strict Push-ups +
12x KB Hi-Pull @ 70/50 +
24x Split Jumps
Then:
Cool Down
 
Workout 2
Mobility, T-Spine, External Rotation, Pecs
Then:
Seated DB Press
10 reps each @ 20#, 30#, 40#, 50#
Then:
4×6 BTN Push Press
Then:
2x (5-1) Ring Pull-up Ladder 
Then:
4×6-8 DB Zottman Curls @ 5010 tempo
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Creating better shoulder extension and external rotation.

Creating better shoulder extension and external rotation.

Anatomy trains. The fascia extends form the anterior neck all to way through to the hand.

Anatomy trains. The fascia extends from the anterior neck all to way through to the hand.

In the lockout force external rotation.

In the lockout position drive into external rotation.

Around the 32 mark the shoulders begin to burn and the nervous system starts talking.

Around the 32 mark the shoulders begin to burn and the nervous system starts talking.

For the Behind-the-Neck (BTN) Press elbow position determines force application. The elbows should be directly under the barbell so the athlete can press directly upward into the bar, ensuring mechanical efficiency.

For the Behind-the-Neck (BTN) Press elbow position determines force application (and safety). The elbows should be directly under the barbell so the athlete can press directly upward into the bar, ensuring mechanical efficiency.

Now that's how you keep the hips off the floor during strict push-ups.

Now that’s how you keep the hips off the floor during strict push-ups.

Couch Stretch. We're going to be hammer this day after day for the next couple weeks. It might start to get old, but you'll know how to do it.

Couch Stretch. We’re going to be hammer this home day after day for the next couple weeks. It might start to get old, but you’ll know how to do it. Amber supporting her weight on a Stone.

During the Seated DB Shoulder Presses use a semi-supinated hand position. It's better for the shoulders.

During the Seated DB Shoulder Presses use a semi-supinated hand position. It’s better for the shoulders.

A broad and non-specific way to open up the T-Spine.

A broad and non-specific way to open up the T-Spine.

The instability of the rings adds an element of instability that makes Ring Pull-ups 10-15% harder than on a stationary bar.

The instability of the rings makes Pull-ups 10-15% harder than on a stationary bar.

Keep the elbows in and pronate the forearm as much as your flexibility and strength will permit.

Keep the elbows in and pronate the forearm as much as your flexibility and strength will permit.