6.6.14 Training Sessions (2)

Workout 1
10x Tempo Squats + 15m Lunge +
10x Burpees + 15m Reverse Lunge +
10x Tempo Jump Squats + 15m Lunge +
5x Tuck Jumps + 15m Reverse Lunge
All to warm up
Then:
“Row/Ski/Airdyne to Hell”
100m / 10 Calories
200m / 20 Calories
300m / 30 Calories
400m / 40 Calories
500m / 50 Calories
Tag Team Style or 1:1 Rest
Then:
Lunge + Box Jump @ 20/24″
20 reps @ BW / 20 reps
18 reps @ 2×25# DB / 18 reps
16 reps @ 2×30# DB / 16 reps
14 reps @ 2×35# DB / 14 reps
12 reps @ 2×40# DB / 12 reps
10 reps @ 2×50# DB / 10 reps
Then:
“Row/Ski/Airdyne to Hell,” in reverse
500m / 50 Calories
400m / 40 Calories
300m / 30 Calories
200m / 20 Calories
100m / 10 Calories
Then:
Cool Down
 
Workout 2
German Body Comp
A1 8-10x Zercher Squats using Axles
A2 6-8x Dips
12 minutes rotation
Then:
B1 8-10x Seated DB Strict Press
B2 12-15x DB Cyclist Squats
12 minutes rotation
Then:
C1 6-8x Seated, Paused (2 sec) , Off-Set Grip Thick DB Biceps Curls
C2 6-8x (1/4 & 1) DB Triceps Extensions (Neutral)
C3 6-8x Standing DB External Rotation
12 minute rotation
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Transitions were important today. Help you partner go in and set. Every second counts.

Transitions were important today. Help you partner go in and set. Every second counts.

Zercher Squats with Stubby Axle. Worked well.

Zercher Squats with Stubby Axle. Worked well.

I'd say that's an acceptable range of motion.

I’d say that’s an acceptable range of motion.

Jen feeling the sting of today's GBC program.

Jen feeling the sting of today’s GBC program.

A good pic of how the DB should be positioned for the Semi-Supinated Shoulder Press.

A good pic of how the DB should be positioned for the Semi-Supinated Shoulder Press.

Pause two seconds in a quarter rep and then finish the rep. This is one of many strategies to increase time under tension.

Pause two seconds in a quarter rep and then finish the rep. This is one of many strategies to increase time under tension.

The torso shouldn't budge. Vertical at all times throughout the range of motion.

The torso shouldn’t budge. Vertical throughout the range of motion.

4x1 Snatch Balance.

4×1 Snatch Balance.

I was trying hard to keep my legs parallel to the floor and my spine neutral. To no avail.

I was trying hard to keep my legs parallel to the floor and my spine neutral. To no avail.

Tomorrow's strongman training will feature the Duck Walk apparatus.

Tomorrow’s strongman training will feature the Duck Walk apparatus.